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@faithfulsteward7 It might be helpful to video yourself and get a form check here - it's easier to offer tips when we can see the movement. I also have long femurs so I understand your pain - squats are like my least fave even after all years of doing them. Based on what you said, I'd say...

@phouglas I did TLS as a newbie and modified it with more glutes by adding hip thrusts on lower body days. I did the 4-day split and wrote about it, if you want to see exactly I did. One note though: you didn’t mention the nutrition side of things. You’re more likely to grow your butt on a...