Training
advice on my leg days!!
aggravatingcow6230Aug 25, 11:32 AM
Hi i recently found out that im a inverted triangle body shape and i have square glutes! I was told to prioritize filling out the side shape to make it appear rounded. I work out my lower body 2x a week. is this a good workout split for those two days? glute/hamstring •rdls (glute) •rdls (hamstring) •hip thrusts (glutes) •leg press (hamstrings) •glute extensions (glute) •seated curls (hamstring) •side laying abductions (side glute) •fire hydrants (side glute) •sumo squat (glute) quad/glutes •split squat (quad/glute) •sumo squat (quad/glutes) •rdls (glute) •leg press (quads) •hip thrusts (glutes) •leg extensions (quads) •side laying abductions (side glutes) •fire hydrants (side glutes)
3 replies
bowlingniko·Aug 25, 12:36 PM
jump rope, run/sprint, walk up stairs
late_lunch_1088_3·Aug 25, 1:02 PM
I’m doubt this is real. But just do skater squats / BSS, lateral raises and Copenhagens.
spirited_revenue_4_9·Aug 25, 3:17 PM
You probably have too many duplicate glute movements, so set quality is the thing to clean up. Make one lower day glute/hamstring focused and the other quad/glute focused, with hip thrusts, RDLs, leg curls, squats or split squats, and abductions doing most of the work. Track load and reps on those main lifts with stable form. I'd track the progression in an app like GymSet. Fire hydrants are fine as warmups, but they should not replace progressive work.
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