How do you grow glutes and legs without getting a bigger waist?

[Amanda_R]

Everyone says bikini is all about the glute-to-waist ratio.
I do hip thrusts, RDLs and squats, but my waist seems to grow along with everything else.

Is that just genetics, or is there a way to train and eat for it? Do you guys avoid heavy core work?

 

[dave_k]

try the weighted work in moderate rep ranges and skip the extremely heavy loaded carries and side bends

 

[tonygetsstrong]

Look at how you brace on heavy squats and RDLs. Pushing your belly out against a belt on every rep can thicken the midsection over time, so try bracing hard without bloating the stomach out.

 

[tommyb]

Heavy weighted side bends are the usual culprit for a thicker waist. Drop those, keep your core work light, and see what happens in 8 weeks.

 

[mikefromgym]

Hip thrusts and RDLs are great choices. Just keep your nutrition in check and dont rush the process.

 

[Amanda_R]

try the weighted work in moderate rep ranges and skip the extremely heavy loaded carries and side bends

oh that makes sense. I’ll move my weighted core stuff to moderate reps and cut the heavy carries for now. Thanks!

 

[jaylifts]

You dont need to avoid core work completely. A strong core is still important for squats and RDLs. I'd just avoid going overboard with heavy oblique training.

 

[Amanda_R]

Look at how you brace on heavy squats and RDLs. Pushing your belly out against a belt on every rep can thicken the midsection over time, so try bracing hard without bloating the stomach out.

never thought about this. I think I do push my belly out hard on every rep. Gonna film a few sets and see what I’m actually doing. Do you cue anything specific to brace without pushing out?

 

[Amanda_R]

Heavy weighted side bends are the usual culprit for a thicker waist. Drop those, keep your core work light, and see what happens in 8 weeks.

Yeah, I’ve been doing heavy side bends for a while, so this might be it. Dropping them today and I’ll check back in 8 weeks with measurements

 

[Amanda_R]

Hip thrusts and RDLs are great choices. Just keep your nutrition in check and dont rush the process.

Good to hear I’m not totally off track lol. Patience is the hardest part, but I’ll keep the food in check and stay consistent