Gym on Yik Yak | Hey yall im just asking if this is a good split for a girlie tryna hit legs as best as she can with emphasis on glutes?? Glutes are a little behind but I still want to get strong legs, I hit this once or twice a week because of school.

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Gym 8w

Hey yall im just asking if this is a good split for a girlie tryna hit legs as best as she can with emphasis on glutes?? Glutes are a little behind but I still want to get strong legs, I hit this once or twice a week because of school.

7 upvotes, 34 comments. Yik Yak image post by Anonymous in Gym. "Hey yall im just asking if this is a good split for a girlie tryna hit legs as best as she can with emphasis on glutes??
Glutes are a little behind but I still want to get strong legs, I hit this once or twice a week because of school."

Anonymous 8w

Really great exercise selection. Only recommendations would be to cut down those exercises to all 2 sets instead of 3. Also, use a rep range instead of a set number of reps.

Anonymous 8w

if you can i would split it so that one leg day is glute/quad focus and the second one is hamstrings/ glutes! i’ve done this and it actually makes your workouts shorter and easier to manage as a student :)

Anonymous 8w

What would you add or remove?

Anonymous 8w

I would add barbell squats. No other kind of exercise can really tear and stretch glutes the way squats can.

Anonymous 8w

Are you doing glute or quad biased Bulgarians?

Anonymous 8w

If possible I would recommend working out 2-3x a week with a version of this workout with less sets. Women tend to be able to work out more frequently, and having less sets per workout would lead to higher quality work while not taking up too much time

Anonymous 8w

Coming from a guy who has 4 exercises total on his leg that that workout looks like hell on earth😂

Anonymous 8w

add some more compounds and take away a couple isolation. compound movements (like squats, RDLs, leg press, etc.) are going to do most of the work when building your legs and in the right variation, can be a great glute builder

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Anonymous

#1 8w

RDLs will also do wonders for the glutes

Anonymous

#1 8w

"tears" and "stretch" in the big 25🥀. This person DOES NOT need more volume

Anonymous

OP 8w

I might cut out between 1 and 4 sets depending on how you feel after 48 hours. You could cut down a set of calf raises and leg extension but this is not a bad glute bias leg day at all

Anonymous

#4 8w

Yes this is exactly what I’m looking for but routines I’ve seen online are scarce. Can you share an example of yours?

Anonymous

#5 8w

I’m going 4 days a week, so every other day. PPL setup

Anonymous

#2 8w

Compounds really help me feel the burn, but there’s only so many racks at my school gym, and setup definitely takes a while. Doing squats instead of extensions might work for me though, depends what’s available!

Anonymous

#3 8w

Glutes are more comfortable for me

Anonymous

#1 8w

My friends tell me deadlifts even done safe can still lead to injury. Plus, I hit traps and forearms good enough during my back day, I also do back extensions on that day too.

Anonymous

#6 8w

Whoever is down voting these comments are only listening to influencers instead of actually fitness experts

Anonymous

#6 8w

Legs aren’t the only thing I hit, I do PPL with my boyfriend.

Anonymous

#1 8w

You won’t believe the credentials some of these influencers have… 😱

Anonymous

OP 8w

“Credentials” mean nothing. Jay Cutler literally admitted to not training his legs for years straight because they would get too big. Genetics play a massive role

Anonymous

#4 8w

This does work, but don’t really recommend if you want to grow your legs the best

Anonymous

#1 8w

Yeah no lol

Anonymous

#1 8w

There’s no need for more volume with this current split. She is already training the hips through extension with hip thrusts and bulgarians, no need for RDLs. Also, not trying to be rude, but “tears” and “stretch” you shouldn’t be giving advice if you have no idea what you’re talking about

Anonymous

#3 8w

quad biased bulgarians are hard as hell lol

Anonymous

#2 8w

terrible advice

Anonymous

#7 8w

why?

Anonymous

#2 8w

So several things. Isolations absolutely are better and going to build “the majority” of your muscle compared to compounds. Second, there is no reason at all to be doing more than 1 compound of a squat pattern. A squat, leg press, Bulgarian, etc are all essentially the same movement, and doing both is redundant. This just doesn’t make sense

Anonymous

OP 8w

Whatever you do, do not get rid of leg extensions. Squats do not hit your quads nearly as well as a leg extension will, and also e neglect your rectus femorus, so you’ll only be training 3 heads of the quad

Anonymous

#1 8w

I’m downvoting your comments because I have a kinesiology degree and have been bodybuilding for 7 years. You have absolutely no clue what you are talking about. “Stretch” and “tear” I mean come on dude

Anonymous

#7 8w

in my experience, because you can load more weight onto a compound movement it is important to do at least one compound movement per muscle group. i mentioned she should do a glue variation of a squat, like on the SM as that will be a better squat variation for her as she wants emphasis on the glutes. i also never told her to do both leg press and squats, i was giving her examples of compound movements. i agree, if she does BSS then she shouldn’t be doing other quad movements besides -

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Anonymous

#2 8w

leg extension. i never said to take away isolation movements, just do less. for example, there is no need to do hip adduction if u are already doing heavy squat patterns and hip thrusts those muscles are already getting hit pretty hard. leg ext, leg curl, abd and are all still important.

-1

Anonymous

#2 8w

OP, in the end people are all going to have different perspectives and background. dont be discouraged by trying to get the “perfect” routine as new studies come out all the time with new research, proving and disproving everything. the important part is that you get to the gym, push your sets and eat good. 🩷

-1

Anonymous

#2 8w

Or ya know, just go heavier on your isolations? And you should be doing hip adduction if you want the best growth for your adductors.

Anonymous

OP 8w

quads/glutes: squats/ squat variant, hip thrust, glute focus bulgarian split squats (tho this mainly favors the glutes, the quads still help in this exercise, leg extension, and if i’m feeling spicy i’ll end off with a goblet squat superset! hamstrings/glutes: hip thrust, rdl, glute focused bulgarians,and leg curls!