My legs are definitely looking harder than they were when I started this thread. Training them has lead to a harder body overall and a butt that I’m pretty happy with.
Tyra Banks coined the term “booty tooch” and if you haven’t waisted an hour of your life watching her TV show, that term is what they call the pose you do when you tilt your hips so that your butt sticks out. Well, I’m constantly booty tooching in front of the husband to show him my glute gainz. During competition prep my butt always seemed disappointed (sad, bummed out, deflated), but I think that unfortunate shape had a lot to do with not being able to train lower body. It sticks out nicely right now. #HappyButt
I do two lower-body specific days a week. One that’s metcon intensive (burning lungs, burning quads, hams that feel like they could burst open, etc.) and one that focuses on increasing weight with more rest in between sets. In the past, I’ve been really bad about going heavier with lower reps, but I’ve been forcing myself to load more weight on even if that means I can only do a few reps. Then I’ll do a back-off set with less weight and higher reps. The heavier I go, the harder it is to get a mind-muscle connection, but I want to get a good mix of rep ranges.
Some of my leg/glute favorites are hip thrusts, deadlifts, ham curls, walking lunges, and leg extensions.
And on occasion I’ll toss in a couple of these: Bulgarian split squats, bridges, hack squats, and back extensions (which can hit the glutes too).