Achieving glute definition (or what we call the ‘tie-in’), and building up the back of your legs is one of the most misunderstood aspects of body recomposition. When you are patient and take an informed approach, you can achieve amazing results.

It’s not about circuit training, low carbs and cardio, it’s about muscle development, adequate calories and strength. I could write an essay about this but I’m highlighting the most important aspects in this article, so you can achieve this for yourself.

MUSCLE DEVELOPMENT IS KEY FOR GLUTE DEFINITION

Muscle development in the glutes (bum) and hamstrings (the back of your thigh) is what creates the curved shape. The more development you have, the more dramatic these curves become.

You have to do specific strength training to make this happen as most of us women weren’t blessed with this shape naturally (but I have to admit, some women are!). As you build muscle and eat a nutrient-packed diet, the less body-fat and cellulite you will carry in the back of your legs as well.

GLUTE DEFINITION DEPENDS ON CORRECT LIFTING TECHNIQUE

Women tend to lose their glute strength during puberty, and when this is not actively corrected, these muscles ‘switch off’. Lazy glutes hinder hip stability, thus hindering muscle development. Compound and hip-hinge movements are best for improving these muscles but they MUST be learned correctly first, which often involves warm-up and mobility exercises

I created a Female Training program addressing the exact process for achieving glute strength and overall definition so if you’re interested in diving deeper, check out that program!

Or if you want to dip your toe in, download my Glute Building Guide!

Lastly, we want to focus on food;

YOU MUST CONSUME ADEQUATE CALORIES

Most women under-eat, limiting the fuel available to recover from training (and to build muscle in general). This particularly applies when you are training legs WELL, as good technique utilises more of your muscle mass than average technique, and increases your need further for adequate calories. Adequate calorie consumption also ensures a healthy metabolism, which aids in lowering body-fat over time.

This picture is of one of my long-term clients Emma. There is a few years between these photos. The training was focused on building strength through the posterior chain – the glutes, back, and hamstrings. Check out my article about that here.

Emma built this shape over time by increasing food and tracking macros, training hard, whilst competing in powerlifting and bodybuilding. No kickbacks were performed in this time, FYI!

I hope this has helped you understand more about the female body and how to achieve this illusive glutes tie-in!

STRENGTH TRAINING FOR WOMEN

Remember, if you’re interested to check out more, click on the image below and you’ll be redirected to my Female Training Program

Happy training (and eating!).

Jen X