10 Things I Do For My Legs & Glutes

10 Things I Do For My Legs & Glutes

10 Things I Do For My Legs & Glutes https://fighterdiet.com/wp-content/themes/movedo/images/empty/thumbnail.jpg 150 150 Pavel Ythjall Pavel Ythjall https://secure.gravatar.com/avatar/3536b75682e44e3ed577bfbf1c964170?s=96&d=mm&r=g

10 Things I Do For My Legs & Glutes

1. I have two workouts for them: one is zoned in on squat moves, one is zoned in on deadlift oriented moves.

2. I train inside legs just as hard as the rest. I don’t do high reps to tone. I go heavy.

Side Lunge.

3. I like German Volume Training (10 sets x 10 reps) for squats especially. Grueling.

4. I always focus on depth because I feel it’s the best way to stimulate glutes and legs overall while keeping the load lighter.

5. I stretch my calves daily to keep a good range of motion on my squats.

6. I do lots of sumo squats and sumo deadlifts.


7. I don’t consider cardio leg training and I never do cardio to tone my glutes. I do cardio to keep my body burning fat efficiently and keep a good amount of mitochondria in my muscles so I can push through the heavy work with weights.

8. I work my legs from all angles. The body doesn’t move in one plane only so neither should the training protocol.

9. I don’t wrap my knees or use a weight belt. I’ve tried both, I’ve tried sleeves too but it doesn’t feel right.

10. I do cardio 6 days a week because I don’t have the problem of not gaining muscle from it. It’s the opposite you should do if your legs and glutes are sticks!

Feel free to comment on the article, a team member will respond 🙂


Everyone can get a fantastic glutes because it’s a muscle and it grows from training!

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  • Is it true you should do light weights to burn fat, and then high weights to build muscle?

    • Hi Chelsea, this is Pavel (CEO). That is not true. The most efficient way to lose fat is actually what you eat on a daily basis. You will see much greater results in adjusting your foods than exercising. There is saying “you can not out exercise a bad diet” and that is true. At Fighterdiet we pride ourselves in eating A LOT and still not be hungry and still lose weight. How is this possible? It is due to Pauline’s genius concept, The Fighterdiet. What matters is what you eat … here you eat tons of foods and you eat when you are hungry. I would highly recommend this book >>> https://fighterdiet.com/product/the-fighterdiet-learn-fat-loss-for-life-in-7-days-ebook/