6921 followers

Follow

Follow

Follow

1/6

117 saved

159

11

TIPS TO GET MORE GLUTE GAINS FROM YOUR HIP THRUSTS

I swear by hip thrusts being the key to juicy glutes.

It’s an amazing compound movement that allows for progressive overload while targeting just your glutes unless your not.. then we have a problem.

If you just don’t feel your hip thrusts in your Glutes don’t get discouraged!

Here are 4 things that might be keeping you from making the most glute gains so just checkin with yourself next time you do them and see if this helps!

#Lemon8partner #workouttips #workoutgoals #glutegains #gluteworkout

2024/11/7 Edited to

Hip thrusts are lauded for their effectiveness in glute development, but proper execution is crucial. To optimize your results, start by ensuring your hips are fully elevated; squeeze those glutes tightly at the peak of the thrust. Using a manageable weight is key to maintaining control throughout the movement. Foot placement can significantly impact muscle engagement. If you're feeling strain in your hamstrings, your feet may be too far away; conversely, if your quads are activated, they may be too close. Adjusting your foot position can help ensure that the glutes are primarily targeted. Incorporate these adjustments into your training sessions to experience noticeable improvements in your glute gains.

11 comments

Your such goals

Related posts

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4401 likes

Glute not growing? try these! 🙂‍↕️

By incorporating these 5 glute exercises, you’ll hit every part of the glutes for maximum growth: Hip thrusts, cable kickbacks, barbell RDLs, reverse frog pumps, and glute-biased hyperextensions each target the glutes from different angles—covering strength, stretch, and full activation. Try this

1165 likes

How I Doubled My Glute Size After Baby #5

1. Workout Routine To grow my glutes, I focused on a consistent weightlifting routine. I trained 4-5 days a week with an upper/lower split to allow my muscles adequate recovery time. On lower-body days, I trained heavy—hitting glutes and legs only twice per week to avoid overtraining. Recovery i

6091 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

860 likes

A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.

A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.

A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.

Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

9425 likes

A person in light brown activewear stands with their back to the camera, showcasing their glutes. The image has text overlay 'LAZY GIRL GLUTE WORKOUT' and a dashed line highlighting the glute area.

A person performs Table Top Hip Thrusts, lying on their back with knees bent and a resistance band around their thighs. The text 'Table Top Hip Thrusts 3 x 12' is overlaid.

A person performs Kneeling Kickbacks on all fours, with a resistance band around their thighs and one leg extended backward. The text 'Kneeling Kickbacks 3 x 10 each side' is overlaid.

Lazy Girl Glute Workout

Not really lazy because you are getting the work done! But this exercise is perfect for those days when you are just not feeling it but still want to get a workout in. It is more of beginner workout so this is great if you’re just starting out your journey! The resistance weight that you use can be

36.9K likes

A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.

A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.

A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.

Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑

Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back

1218 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1683 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.3K likes

B-stance hip thrusts for better glute growth 🍑 Save this for leg day. Full glute growth guide in my bio. 🔗 #glutegrowth #hipthrust #legdayworkout #gluteworkout #gymtips

1407 likes

Use This Hack to Maximize Your Glute Gains ✅

Are you sure you’re feeling hip thrusts in your glutes and not your quads or lower back?🤔 1️⃣ Tuck your chin – Keep your head neutral to avoid arching your back. 2️⃣ Knees at 90° – Align your knees over your ankles at the top. 3️⃣ Push through your heels – This activates your glutes instead of

999 likes

How to fully engage your glutes with hip thrusts

Get ready to level up your workout with these killer hip thrust variations! Whether you’re aiming to target those glutes, hamstrings, or quads - know the difference to work the right muscles in your next training session. More quads = feet further in More glutes = 90 degree angle More Hamstri

2149 likes

A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.

This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.

This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.

Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

1144 likes

A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.

An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.

Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

4595 likes

A split image showing a woman's body transformation, with the left side displaying her before, wearing a green crop top and grey leggings, and the right side showing her after, with fuller hips, wearing a black long-sleeve top and pink ribbed leggings. The text 'filling out my hip dips!' is overlaid.

I used to feel insecure about my hip dips, never wearing dresses and avoiding mirror pics but instead of letting it get to me, I took action and helped myself. You can build any body you want in the gym with the right exercises and dedication. Here’s what worked for me to target and reduce the appe

2356 likes

A woman in green workout attire takes a mirror selfie, highlighting her glutes with a dashed outline. The image features the title 'Glute Exercises You're Probably NOT Doing' and the creator's handle.

A woman performs banded hip thrusts with a barbell, wearing a resistance band around her knees. The text describes this exercise as increasing glute activation and intensifying the movement.

A woman performs a pistol squat, sitting onto a bench. The text explains this unilateral move targets glutes and improves balance.

Glute Exercises You’re Probably NOT Doing

Think you’re doing every glute exercise? Here are some underrated moves that might be missing from your routine. 🍑 Banded Hip Thrusts: Adding a resistance band around your knees while doing hip thrusts increases glute activation and intensifies the movement. 🍑 Pistol Squat on a chair: A simple

1221 likes

Flat Tummy & Bigger Glute Workout

This is my go to routine when I can’t make it to the gym. Pelvic thrusts 3 sets x 10 Fire hydrants 2 sets x 10 in each side Donkey kicks 2 sets x 10 in each side Leg lift, arm raises 2 sets x 15 in each side squats - 3 sets x 10 High-Knee Lunges 2 sets x 10 You WILL feel the burn, but s

1790 likes

1 DUMBBELL GLUTE WORKOUT (NO HIP THRUSTS) ♡

***You can use multiple weighted dumbbells for this workout if needed (example: you need a 15 pound dumbbell for the good mornings but a 40 pound dumbbell for the sumo squats) *** Workout details below: - sumo squats with a pulse (4x10) - b-stance RDLs (4x8 each leg) - curtsy lunges (4x8 ea

2430 likes

A smiling woman in activewear kneels beside a couch with a pink dumbbell, promoting a "couch glute workout." Her glutes are highlighted with an arrow, and the image includes the text "lemon8 @zazelrosado."

A four-panel image demonstrating hip thrusts using a couch and a pink dumbbell. It shows the starting position, proper form with arms extended, and the elevated hip thrust, with instructions for 12 reps, 45 seconds rest, repeated 4x.

A two-panel image illustrating single leg hip thrusts. It shows the starting hip thrust position and the elevated single leg variation with a pink dumbbell, including instructions for 12 reps, 45 seconds rest, repeated 4x.

MUST TRY COUCH GLUTE WORKOUT🍑

Want to workout from your couch? Grab a dumbbell and let’s get this workout started! I highly encourage you to go for a heavier weight so that you can increase the intensity. For beginners, start with a lighter weight and work your way up. Follow these exercises listed below: Perform all exercis

2172 likes

A person takes a mirror selfie in a locker room, wearing a grey crop top and teal shorts. Text overlays read 'Grow glutes fast', '2 month transformation', and 'Glute tips for you', indicating a fitness journey.

A person takes a mirror selfie in a locker room, wearing a grey long-sleeve crop top and teal shorts, showcasing their physique. The background shows lockers and tiled walls.

An infographic illustrates four glute exercises: Barbell Walking Lunges, Barbell Hip Thrusts, Bulgarian Split Squats with Dumbbells, and Step Ups with Dumbbells, demonstrating proper form for each.

2 month glute and waist transformation

Simple at home glute workout. Expect results in 2 months! #lemon8challenge #glutegains

2737 likes

A woman with braided hair sits at a desk, looking tired, with a peach emoji and text overlay 'AVOiD Office Chair'. She is wearing a blue long-sleeved shirt and black pants, with a calendar and clock visible in the background.

Two panels show a woman performing hip thrusts with a dumbbell. The top panel shows her hips lowered, and the bottom panel shows her hips raised, targeting the glute max. White arrows indicate the movement.

A woman stands with one foot on a 12-inch step, preparing for a step-up. Text overlay reads 'Step Ups' and explains it targets the glute max in a lengthened position, with a white arrow indicating glute engagement.

3 Glute Exercises To Keep Office Chair 🍑 At Bay

I work at a front desk so ya girl be SIT-TING okay. 😂 But I want to let yall know that sitting all day isn't going to make you have a flat 🍑. However, not using your glutes will and the best way avoid that is to train them! Your glutes are one of the strongest muscles in the human body. I&#3

1436 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8700 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1346 likes

A detailed workout routine is displayed, outlining exercises for Monday (Quads), Wednesday (Glutes + Hamstrings), and Friday (Glutes Focus). It lists specific exercises like squats, deadlifts, hip thrusts, and cable kickbacks.

Glute Progress⏳

My current split that has help me so much! 🤭 #glutegains #glutesonfire #workoutoutroutine #glutetok #bodytransformation

5204 likes

Day 2: Glute day!

Like I said, I am not a personal trainer or licensed nutritionist. If this works for you, that’s fantastic! If it doesn’t, don’t stop trying to find a routine that works for you. #gluteday #glutegains #getting gains #gym #summerbod #gains #glutes #bodytransformation #gluteworkout

1308 likes

Top 5 Mistakes Killing Your Glute Gains 🚫🍑

Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin

3390 likes

GLUTE WORKOUT FOR ROUNDNESS✨ No Hip Thrusts

101 likes

Glute Dominant Exercises

These exercises are glute dominant because there is constant tension on the glutes throughout the entire range of motion. The constant tension not only maximizes muscle contraction but also prevents blood from escaping the glutes - this produces a burn and pump! 🔥 ▫️Hip thrusts rank the highest

1144 likes

A woman in a white crop top, blue shorts, and headphones poses in a gym, looking over her shoulder. The image has text overlayed: '4 GLUTE WORKOUTS you should NEVER SKIP' and 'Lemon8 @juliadorsey'.

A woman performs barbell hip thrusts in a gym, with her upper back supported on a bench. Text overlays indicate 'HIP THRUSTS' and '3/4 sets 8-10 reps per set', along with 'Lemon8 @juliadorsey'.

A woman performs Bulgarian split squats with dumbbells in a gym, with one foot elevated on a bench. Text overlays read 'BULGARIAN SPLIT SQUATS', '3 sets 8-12 reps (last 2 sets drop the weight and finish off till failure)', and 'Lemon8 @juliadorsey'.

4 GLUTE workouts you SHOULD NEVER skip 🙏🏻🍑✔️

When it comes to glute growth, these are my ride-or-die moves that I never skip. 🍑 1. Hip Thrusts- The ultimate glute builder. Whether it’s going heavy or burning out with high reps, hip thrusts are non-negotiable for me. Nothing else lights up my glutes quite like these. 2. Bulgarian Split

292 likes

Mistakes You’re Making in Your Glute Workouts🍑

Let's dive deeper into each point: 1️⃣Diversify Your Movements for Functional Strength: 🍑It's easy to get stuck in the rut of linear movements, but our bodies thrive on variety. 🍑Incorporating multi-planar movements not only challenges different muscle groups but also enhances ove

391 likes

No Glute–Ham Tie-In? Here’s The Problem ✅

This move hits both your gluteus maximus and hamstrings at the same time. You're not just lifting your hips — you're forcing your glutes to extend the hip while your hamstrings control the slide. That combo builds real strength at the glute-ham tie-in. It's great for: Improving

381 likes

🔥 At-Home Dumbbell Glute Workout 🔥

No gym? No problem! Try this dumbbell-only glute workout to build strength and shape your lower body. Complete 3-4 sets of each exercise and feel the burn! 🍑 #GluteWorkout #DumbbellOnly #HomeWorkouts #GluteGains #WorkoutRoutine

829 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.

Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.

Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.

Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

527 likes

A woman in athletic wear measures her glute circumference with a pink tape measure. The image features the title "How to Measure Glute Progress (without the scale!)" with a ruler and peach emoji, indicating the article's focus on glute measurement.

A woman in a brown athletic top and leggings stands sideways against a wall, demonstrating a pose for progress photos. The text overlay advises, "Progress Photos: Take weekly photos in the same lighting and pose to track visible changes."

A woman in brown athletic wear uses a pink tape measure to track her glute circumference. The text overlay states, "Measurements: Use a flexible tape measure to track your glute circumference at the widest point. Measure monthly for accurate results."

How to Measure Glute Progress (without the scale!)

The scale doesn’t tell the full story. Here’s how to track real glute progress! ▫️Progress Photos: Take weekly photos in the same lighting and pose to track visible changes. ▫️Measurements: Use a flexible tape measure to track your glute circumference at the widest point. Measure monthly for ac

452 likes

8-8-8 Method For Glute Gains

#lemon8diarychallenge #gluteworkoutvideo #glutegains #workout #gymgirl

1339 likes

HACK YOUR HIP THRUST FOR GLUTE GROWTH🍑

the amount of times i’ve readjusted myself against the bench for hip thrusts until it ✨just felt right✨… at this point i have lost count😂 if you want to save yourself some time, try this little hack when setting up for hip thrusts because it really makes ALL the difference🙌 #Lemon8partner #

325 likes

HOW TO: Structure your Workout for  Glute Growth🍑🔥

This is my blueprint for my glue workout for sculpting those glutes! let's be real– who doesn't want a booty haha– 1️⃣ I start my glute workout with hip thrusts or a killer kas bridge variation– it's definitely non-negotiable. It's like laying the foundation for a strong glu

357 likes

9 exercise inspo for glute growth!

Here’s THE glute guide that you can pick and choose from to create your glute routine! I’ll have a list below so you can screenshot to save for later 🤍 1. Heavy hip thrusts 2. B stance hip thrusts 3. Rdl 4. B stance RDL 5. Sumo squats 6. Medius kickbacks 7. Bulgarian split squats 8. S

950 likes

BEGINNER GLUTE GROWTH WORKOUT: 5 Exercises✨

Beginner friendly glute growth workout using dumbbells ONLY!! So you can do this at home, at the gym, in your hotel room… wherever! And the gains do not disappoint👏 We’re working with 5 solid glute growth exercises that work all parts of the glutes to get you that round, peachy shape🍑 One thing abo

603 likes

A person in athletic wear stands in a gym, taking a mirror selfie. The image is overlaid with the text "YOUR NEXT JUICY GLUTE WORKOUT" and features a yellow arrow pointing towards gym equipment. The person is wearing headphones and has a white outline.

A split image showing a person demonstrating Bulgarian split squats with dumbbells in a gym. The left panel shows the starting position, and the right panel shows the lowered position. The text "BULGARIAN SPLIT SQUATS" is overlaid.

A split image showing a person demonstrating reverse deficit lunges with dumbbells in a gym. The left panel shows the standing position, and the right panel shows the lunge position with the front foot elevated. The text "REVERSE DEFiCiT LUNGE" is overlaid.

POV YOUR NEXT JUICY GLUTE WORKOUT!! 🍑

this is my STAPLE glute workout for when i want a juicy pump! - Bulgarian split squats - reverse lunge deficits - hip thrusts - sumo squats - kickbacks try this out next time you hit glutes and you won’t be able to sit down the next day!! #gluteworkout #glutedayworkout #legda

1582 likes

If you’re not feeling your glutes in hip thrusts…

Try these 3 quick fixes: • Knees at ~90° at the top • Chin tucked (stop looking up) • Tuck your hips + squeeze your glutes Fix your setup → you’ll feel the difference immediately. Save this for your next leg day 👇 #hipthrusts #gluteactivation #lowerbodyworkout #fitnessform

25 likes

A woman in white athletic wear takes a mirror selfie in a gym, showcasing her glutes. The image highlights exercises for glute growth, with gym equipment and large windows in the background.

A woman performs hip thrusts using a barbell on a specialized machine in a gym. She is focused on the exercise, targeting her glutes for growth as part of her workout routine.

A woman demonstrates a single-leg RDL exercise, balancing on one leg while holding a dumbbell. This exercise targets glute growth, performed in a gym setting with dumbbells visible in the background.

MY GO-TO GLUTE EXERCISES FOR GROWTH

hip thrusts and single leg RDLs are two exercises that target your glutes. if you wish to grow your glute strength, try these glute exercises on your next leg day! i did 3 sets of 10 reps for each exercise and rest for 2 minutes in between each set remember to stay hydrated & have fun 😅💪

831 likes

A woman in grey athletic wear stands with her back to the camera, showcasing her glutes. Text overlays read "Grow your GLUTES with 4 exercises" and "swipe to build a workout," indicating a fitness guide.

A grey graphic titled "GLUTE GAINS" lists horizontal and vertical glute exercises with recommended sets and reps. Horizontal exercises include hip thrusts and glute bridges, while vertical exercises include squats and lunges, with notes on weight and reps.

A grey graphic titled "GLUTE GAINS" lists lateral and isolation glute exercises with recommended sets and reps. Lateral exercises include hip abductions, and isolation exercises include glute squeezes, with a note on personal effectiveness.

Build Your OWN GLUTE Workout w/ 4 Moves 🍑‼️

Are you struggling to know what to do for a leg / glute workout? You’re not alone and honestly you need to quit overcomplicating it. ‼️ We often get caught up with all the exercises and workouts we see online and feel like we need to do 10+ exercises in order to “have a good workout” but as a ce

57 likes

Hip Thrusts: Do’s & Don’ts✅🚫

✅ DO’s: ✔ Position your upper back correctly– Rest your upper back on a bench, with the edge aligned just below your shoulder blades. ✔ Keep your feet planted– Feet should be hip-width apart, knees at a 90-degree angle at the top. ✔ Engage your core & glutes– Brace your core and focus on s

304 likes

GLUTE WORKOUT for growth 🍑

Get ready to sweat with @Isa and me for an amazing workout session! Grab your gym bestie and try this intense glute workout! 🔥Glute activation series: Squats: 1 min, 20 sec rest Squat pulses: 1 min, 20 sec rest Squat jumps: 1 min, 20 sec rest 🔥 Heavy lifting: Cable kickbacks: 12 x 3 Squat

236 likes

A woman in dark athletic wear takes a mirror selfie in a gym, with text overlay "what you need to do to DOUBLE YOUR GLUTE SIZE" and "lemon8 @juliana.paige" at the bottom.

A black slide titled "Nutrition" lists tips for glute growth, including finding macros, eating in a surplus on leg days, high protein/carb meals, hydration, and creatine.

A black slide lists specific food examples for "Proteins" (e.g., eggs, lean meats, fish) and "Carbs" (e.g., rice, potatoes, pasta, bread, fruits, vegetables) for glute growth.

How to Double Your Glute Size

I know growing your glutes can seem impossible, but I promise it is very achievable! It’s important to remember that everyone’s glutes look different, and some people genetically have larger glutes : however that does not mean that the ones YOU have won’t grow! 👏🏼 We’re all about loving the

9640 likes

A split image showing a woman's glutes before and after, with text 'HOW TO GET A BUBBLE BUTT SWIPE' and a peach emoji, indicating a transformation.

A woman performs hip thrusts in a gym, using a barbell with weights and a resistance band around her thighs, with text 'Hip thrusts'.

A woman performs seated hip abduction on a machine in a gym, with text 'Seated hip abduction' visible on the image.

Exercises for a bubble butt🍑 (upper glute edition)

Are you looking to completely transform your glutes? If you are then you NEED to be doing these exercises! A big part of how your glutes look is due to your upper glutes or glute medius & minimus. Here are some of my favorite exercises to target your upper glute muscles and a sample glute w

686 likes

THE ONLY 4 EXERCISES U NEED FOR GLUTE GROWTH✨

DONT SKIP THIS GLUTE CHEAT SHEET⬇️ simple right? ok in all seriousness, each of these movements are highly effective for glute growth BUT these are just the most funky, complex versions 😂 glute growth is simple. You only need 4 exercises. SHORTENED (ex. hip thrusts, glute bridge) LEN

58 likes

My favorite glute exercises *FOR GROWTH*

hi guys! these are some moves that i’ve been loving lately. sometimes simple is better and i’ve been loving keeping it simple on my leg days. doing the same stuff over and over again progressively harder is what is ultimately gonna grow you the muscles of your dreams! compound moves like the RDLS,

425 likes

See more