The bigger the muscle group you're training, the more taxing the workout is. If you weight train 5-6 days a week, then a glute day is worth the investment because it'll help activate your glutes when you're training your entire lower body with compound movements. You might be thinking, "Why isolate glutes if you can get a bigger bang for your metabolic buck by training your entire lower body?" Three reasons: All the more reason to train glutes on their own, even if you inadvertently hit other muscle groups in the process. Last I checked, glutes were bigger than delts. Is it because they're often difficult to isolate? Well, think about it: the anterior delts get hit on chest day, and the posterior delts get hit on back day, and yet many bodybuilders still have a dedicated delt-day. People who work out for aesthetic purposes commonly focus on one or two body parts during a workout, but why aren't glutes one of those body parts? Developed glutes are critical for female competitors, and they look phenomenal on the bodies of non-competitors. The solution was to hypertrophy my glutes. The solution wasn't to atrophy my big, metabolically-expensive quads and hams. It was about balancing them out with a better butt. "Thin" can still be flabby.īy going back and forth I finally found my sweet spot, and it wasn't about shrinking my legs. Smaller legs can be squishy and injury-prone. And although my butt didn't change much, the experience taught me that smaller legs don't necessarily mean firmer legs. So my legs have gone from big to small to big and everywhere in between. Then when I signed up for a figure competition, my coaches had me stop training lower body altogether because my legs were too big. I learned to embrace the muscular quads that came with it, but the glutes still lagged behind. Muscle loss and a few debilitating injuries drove me back to the iron. To reduce my big legs, I replaced lower body lifting with long distance running. 
"Big" legs, I thought at the time, just weren't attractive.
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