3 Leg Day Mistakes Keeping You from Growing Your Glutes

You're Not Seeing Results…

Most Women want stronger, rounder perkier booties but most women are also training in a way that makes it nearly impossible to actually see those results. Trust me, I get it, you’re busy, squeezing in workouts and sometimes you’re just trying to get it done, going through the motions or getting sucked into the latest Instagram fad that promises quick results. But if you’re not getting those results you want, then why do you keep doing it? There’s no easy way to say this, but those high rep, fast paced booty burner circuits you keep doing aren’t gonna cut it. I train my legs/glutes three days a week because thats what it take to acutally build muscle. And after coaching hundreds of women, I see the same mistakes over and over. So lets break it all down.

Mistake #1: You’re Not Lifting Heavy Enough

I say this on repeat most days. You are stronger than you think. Pick up heavier weights.

If you’re doing 15 plus reps per set of everything using those tiny weights…, babe, you’re doing cardio. Eeekkk. That hurt? I know it’s a hard pill to swallow. Glutes grow when muscle fibers are challenged and that means lifting heavier than you think you can. Most of my leg days are in the 6-12 rep range and those last couple reps might feel like I can’t possibly do another rep. As soon as 12 reps feel easy, I bump up weight and start at 6 reps adding reps as it feels easier. This is known as progressive overload, and it simply means adding intensity to a workout. Now each move or exercise during a workout might be different. I may increase weight for my RDLs and lower reps but my reverse lunges might still feel great at 10 reps and keeping my weight the same. So not everything gets changed all at once each workout. I also may stay at a lower rep range for a movement for weeks before adding reps.

Muscle needs to be challenged, and heavy looks different for everyone at different stages of their journey for sure. So, if you’re here as a beginner my tip for you is to work towards heavier weight slowly, don’t feel like you have to rush out and buy every weight. But if you find that those 20 lb dumbbells are getting a little light, you’ve been lifting them for years, or 12 reps feel like a breeze it might be time to get yourself the next set.

Mistake #2: You’re Rushing Through Your Workouts

When I work one on one with clients I spend most of the session slowing them down. Women love to rush workouts and go through the motions just to get it done faster but honestly doing this is leaving gains on the table and can lead to injury pretty fast. Your workouts aren’t a race; there is no prize at the end for getting it done faster. Tempo matters.

So what is tempo?

Tempo refers to how fast or slow you are moving through each rep and is represented by 4 numbers.

Its written like this: 3-1-2-0

Each number represents a second. The first number is the lowering phase also known as eccentric phase. The second number is the pause at the bottom of the movement. The third number is the lifting phase or the concentric phase of the movement pattern and the last number is simply the pause back to the top of the movement pattern.

By slowing these things down and counting or taking a pause at the bottom of a movement we cause the muslce to really hold tension and can focus on the acutal movement technique or form. This becomes especially important if you don’t have access to heavier weights right off or you are just learning movement patterns. Slow reps = sculpted muscles.

Mistake #3: You’re Not Training Legs Often Enough

As a bodybuilder I train lower body 3 days a week. I know for most people of the general public that feels excessive but frequency matters. As in, the more we can challenge a muscle the more we can build that muscle. My lower body days are broken into one glute focused day, one quad focused day and one isolation/accessory day (sometimes I’ll also call this a trigger session).

To look like a body builder you have to train like a body builder. If three days a week feels too intense start with 2 nonconsecutive days. Let’s say, Monday/Thursdays. giving legs enough time for rest and recovery between sessions.

You need consistent stimulus, not random leg days whenever you feel like it.

Bonus Mistake: You’re Not Eating Enoug to Build Muscle (Quick Tip)

A quick tip before I wrap this up: you can train perfectly, but if you’re under-eating or not getting enough protein, your glutes simply don’t have the fuel to grow. To better understand how to fuel for growth grab Fit Girls Eat where I explain exactly how to fuel your body for muscle growth and fat loss.

Want to See Exactly How I Train?

I dropped a free leg day workout below. Try it out this week and feel the difference you slow down, lift heavier, and move with intention. This is the exact style of training I sue to grow my glutes- and I promise you're going to feel it.

If you loved this style of training, my Strong & Sculpted Membership give you workouts just like these every week. PLUS coaching, community and accountability.

Happy Lifting,

Kelley Lynn