<p style="text-align: justify;">The most I ever squat and deadlift was 135lbs and my thigh started to bulge and had a hard time fitting into jeans. I also injured myself and I decided to step back and change my training into High Intensity Interval Training (H.I.I.T.) and plyometric. That fixed the problem for me. Although lots of women have been asking me the same question lately and I decided to do a research about that topic.</p>

<h3 style="text-align: center;">Can you get a toned round butt without growing your legs?</h3>
<p style="text-align: justify;"> Women have a hormone call estrogen, which is responsible for fat deposit especially around hips, thigh and butt. It makes it harder for women to have lean lower body. I found out that women leg lean out at about 18% fat. To lower your body fat you have to focus on a good diet, cardiovascular and increasing overall body mass; more muscle equal burning more calories.</p>
A reason for bigger thigh is genetic. Depending what muscle fibers you have and which you activate with your training. Type 2 is more common in sprinters and power athletes and Type 1 are found in endurance athletes. Muscular leg mean more tone thigh and probably larger than not having muscle. You might need to rethink your workout strategy.

If you want to have a nice round butt you need to get stronger. You can’t have a round booty without increasing your strength. The main exercise you should prioritize for lower body is squat. There are a few options left regarding exercises that won’t train the quadriceps and hamstrings but have more focus on glutes muscles. For example:
<ul>
 	<li>Barbell glutes bridges: if you want to have round butt you need to grow muscle mass by going heavy. How heavy? I tried out 135 lbs the other day and found it challenging but not enough. You have to open your mind to even heavier. Make sure you have a smooth temps and pause at the top of the movement to squeeze the glutes.</li>
 	<li>American deadlift to activate the glutes</li>
 	<li>Kettlebell swing, making sure to squeeze the glutes with every repetition and go for at least 30 lbs.</li>
 	<li>Single leg foot elevated hip trust or bridge.</li>
</ul>
bridge videos

<a href="https://bretcontreras.com/growing-glutes-without-growing-the-legs/">https://bretcontreras.com/growing-glutes-without-growing-the-legs/</a>