HOW TO TRAIN GLUTES AND NOT QUADS
30DAY GLUTE SERIES
MIN 20MINS PER DAY
MINIMAL EQUIPMENT NEEDED
It’s the age old question – can weight training make you bulky? It’s a polarizing question, one that leaves women confused and searching for answers. But, what is the right answer?
According to Sydney-based Personal Trainer and NLP coach Lia Jones, the short answer is yes it can, however, it’s not as simple as that. Take the legs for example, Lia notes that the majority of clients she sees are naturally quad dominant, which means that when they start progressing to heavier weights or more explosive exercises – the quads generally take over and start to build muscle, creating that bulky and heavy look in the thighs. But for a lot of women she sees, they’re after that lean, healthy and sculpted look.
Lia, who has been working in the fitness industry for over 15 years and has helped a number of Sydneysiders get into the best shape of their lives – including Home & Away star Ada Nicodemou, has undertaken extensive research to develop a tailored way of training to get women the results they want.
Her secret? It’s all about the glutes. I’m sure you’ve heard it a thousand times before, ‘make sure you’re activating your glutes’, but what does this actually mean and how does one actually activate their glutes!? Is there a special button you can press?
Unfortunately not, and Lia says a lot of the clients she sees have been working out for years before they come to her and the first thing she will notice is that there glutes are not firing properly ….so Lia has created a tailored program designed to help women activate their glutes. This involves gradually adding weight so you can target the glutes and rear chain (rather than the quads), by lifting the glutes and actually pulling the hips back to get that longer, leaner look through the legs.