Construire un fessier galbé sans prendre de cuisses : les 5 erreurs à éviter De nombreuses femmes se lancent dans la musculation avec un objectif clair : sculpter un fessier ferme et bombé. Cependant, un problème revient souvent

Building a shapely butt: 5 mistakes to avoid

Building a shapely butt without gaining thighs: 5 mistakes to avoid

Building a shapely butt without gaining thighs: 5 mistakes to avoid

Many women embark on strength training with a clear goal: to sculpt a firm, rounded butt. However, one common problem is that instead of targeting the glutes, the thighs take over. Fortunately, by identifying and avoiding some common mistakes, you can truly isolate the glutes and achieve visible results.

1. Poor muscle activation

Additionally, before you even begin your workout, it's essential to wake up your glutes . Too often, the quadriceps take over. To avoid this, incorporate a targeted warm-up: glute bridges, fire hydrants, or band walks with a mini elastic band. These exercises prepare your muscles and improve their activation.

2. Choosing the wrong exercises

So, some people do squats thinking they're the secret to a perfect butt. In reality, squats put a lot of stress on the thighs. To isolate the glutes, focus on hip thrusts , kickbacks , or straight-legged deadlifts . These movements place more stress on the posterior chain.

3. Amplitude too low

Another pitfall: limiting movement. The greater the range of motion, the more your glutes are engaged. For example, during a hip thrust, make sure you raise your pelvis as high as possible and squeeze hard at the top of the movement.

4. Improperly adjusted load

Too light? Your muscles aren't progressing. Too heavy? Your thighs are compensating. It's therefore crucial to use a weight that's appropriate for your level and pushes you to exert yourself without compromising your form.

5. Insufficient frequency

Finally, to build shapely glutes, one session per week is not enough. Incorporate 2 to 3 targeted workouts into your routine, varying the exercises to stimulate all muscle groups.

In summary , to shape your glutes without developing your thighs, rely on an intelligent strategy, precise execution, and flawless consistency.

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