我也是练这些，效果挺明显，但是quad也变大前凸，怎么能只练臀不练大腿啊？

纯感叹一下，我的教练嫌我的屁股不够翘，腿不够粗。我是现在是苦练让屁股大起来腿粗起来

Do glute bias squat and modified lunges. Anything below parallels you’ll start to hit more quads with more knee flexion. And obviously hip thrust variation, kickback & abduction variation they will target mostly glute.

full range of motion and make sure to pause at stretched position, eat up and rest up

mm说的真准！我前几年bulk到3个月半快4个月左右开始怀疑是否增重太多，还站短了几个mm请教。我当时增重了5-7磅，每天当任务一样使劲塞，都快到厌食的地步了。。。reddit上有人跟我建议mini cut，我当时还将信将疑，后来发现确实需要阶段性的reset一下效果更好。可惜我还没到cut阶段就怀孕了，从体重巅峰带着一身肥肉进入了孕期😂

LOL! omgggg that was when so many years ago...

你问的这个问题有点outside my specialty. Most likely you will need a physical therapist to help you.

如果你有平足或者fallen arches, 那么strengthen 你的glute med 会有帮助，比如 abduction exercises, band walk, clam, different kickbacks that target glute med will be beneficial.

哈哈哈，恭喜美女！！one of the things that help to get pregnant is eating sufficient nutrients. hahaha. Bulking definitely helps.

是的， bulking 期间 的mini cut 很重要！ During bulking, when you are consistently overfeeding (calories surplus) for a long period of time, with this chronic excess calorie load, glucose uptake by muscle exceeds capacity, the excess glucose returns to the liver, 期间牵连身体其它部位，简单来说最后 contribute to insulin resistance & inflammation. 所以mini cut 很重要。

The bulking time frame depends on the person, how much in surplus, and what their individual responses is, Usually when you start to feel inflamed and your pump starts to fade and you start to have body aches, that's the time to start mini cut.