Fitness Tips: Building your Butt without Growing Massive Quads

Now that I have gotten to my goal weight, I initiated a reverse diet to gain muscle and strength. I want more muscle definition everywhere, particularly in my butt, and have more definition in my abs.

Never heard of a reverse diet?  Read all about it here.  Basically, I incrementally add carbs and calories while resistance and weight training.  The purpose of this is to increase my metabolism and build muscle.

But I want to put the muscle on in particularly places.  Of course, you cannot control where fat/muscle is added to your body, but by focusing on my hamstring/glute muscles 3 times a week, I am hoping that I will be able to build my butt a bit.

But you just can’t do any lower body exercise.  You have to isolate the hamstring and glute muscles from the quads and calves.  I don’t want massive quads.  That’s not the look I’m going for, and it’s very easy for me to put muscle on my quads.

How do I do this?

Variety is the spice of life!  I don’t want to do the same old thing; the same old laying hamstring curl, same old glute raise.  Besides being totally bored and not wanting to go, my muscles would get just as bored as I would.  That’s the way to go straight into a training plateau.

Don’t want that.

So how do I isolate the hamstring/glute muscles? 

It’s all in the feet placement.




Foot Placement

Where you place your feet, and at what angle you place your feet is the key.


On the left I am doing barbell squats.  I do them a lot for my hamstrings and butt.  But yesterday I wanted to work the quads.  How did I do this, doing the same barbell squat?  I point my feet forward so that they are parallel.  Then I place them closer together.

Actually, I did 5-sets of these.  The first set my feet were right next to each other.  Then I progressively placed them further apart each set.

I also make sure to keep the weight in my toes. 


Hamstring/Butt Isolation

The weight in your heels/push through your heels

Feet wide apart

Feet at a 45 degree angle


Quad isolation

The weight in your toes/push through your toes

Feet parallel to each other/pointed forward.

Feet closer together


Same thing goes for the sitting leg press that I am doing on the right.  A quad focus, my feet are parallel and closer and a hamstring/butt focus, feet are wider and pointed at a 45 degree angle.


Of course you cannot get 100% isolation.  The quads/hamstrings always help each other out, but this is the way to put more of the weight, therefore work, in one muscle group. 


Are you interested in receiving more fitness and nutrition tips?


For more fitness tips, JOIN ME.


About Lisa

Hey! Thank you so much for stopping by. I'm Lisa - a homeschool mom of 3 (2 boys and 1 girl). I care about the strength of the family in America, and often blog about babies/kids, natural parenting, homeschool, and marriage. Before you leave, please sign up for my monthly newsletter (on the top right). If you do, you will be well rewarded with notification of all giveaways and sales - which will not be announced on the blog. Google+ Profile

Speak Your Mind


CommentLuv badge