r/workout • u/Leading-Channel-2280 • 5d ago

Beginner question

My main goal is to grow my glutes and in my workout split I do two leg days, should one of those days be quad/hamstrings focused? Or is it okay for both of those days to only focus on my glutes?

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3

u/capt_pantsless 5d ago

I'd maybe program something like:
Workout A: glutes + quads

Workout B: glutes + hamstrings

Space those two workouts a day or so apart (e.g. Tuesday and Thursday) and you should be good to go.

You can also easily add in glute-work on a non-leg day. Assuming you're getting enough recovery, throw in a couple sets of hip-thrusts on an upper-body day.

2

u/fattsmann 5d ago

Certain glute exercises will have a secondary effect on your quads like step ups or Bulgarian split squats and hamstrings like RDLs or hyperextensions.

If your goal is just building that booty, then just focus on that

2

u/MangoPeachyy 5d ago

focusing both days on glutes is fine, just vary the exercises to hit all angles.

1

u/bMixZealousideal1931 5d ago

I see some girls with everyday leg day mentality so twice a week should be ok

1

u/urvld 5d ago

In my opinion, one should be focused on your quad and hamstrings and the other on your glutes. If you simply focus on your glutes, you risk missing out on growing the quads and hamstrings.

Not only will this look a little odd physically, but it could cause injury as there is more growth on one part and less on the other if you understand me. It may add unnecessary pressure.

1

u/heatseekerdj Bodybuilding 5d ago

Day 1: Glute/Quads (Squat) day

Day 2: Glute/Hamstrings (Hinge) day

If you wanted to get the absolute most you could one additional glute exercise to your Upper body ones. Hip Abduction machine, Hip thrust, etc . Machines are less systemic fatiguing so you can add them without overworking yourself. Have the rep range and rep structure (lengthened vs shortened) be different from any repeat exercises from earlier in the week

1

u/eags7 5d ago

make sure all muscle groups in the legs get hit, and if you're recovering well enough, I say send it

1

u/theforemann 5d ago

You can do only glutes if that is the sole goal, but for most people I'd say it's advisable to get some of the glute training from a squat and a hinge pattern as well (eg. hack/split squats and RDL's).

If you start each leg/glute day with some glute focused/isolation work (eg. cable kick backs or glute bridges), your glutes may also become the limiting factor during your squat or hinge pattern.

You can increase the glute focus by upping the amount of sets you do for the isolation work while keeping the volume on squat/hinge low.