Bulgarians

if you’re wondering how to target more of your quads or glutes during bulgarians, here are a few key differences between the two! my favorite cues between the two are moving like an elevator vs an escalator. with quad bias bulgarians, think of moving more straight up and down like how an elevato

my top glute exercises to really feel a burn + see results! *proper form and slow + controlled movements is key: • cable kickbacks • sumo squats • bulgarians • RDLs follow for more fitness and clean eating tips!💞

No one is excited to do Bulgarian split squats to begin with, we definitely want to make sure we’re targeting your Glutes during them and not your quads or elsewhere. Here are some reasons you may be feeling them somewhere else and tips to feel them more in your Glutes. There is a reason we

I know y’all see the same exercise routines all over Instagram and tiktok! Squats, RDLs, Bulgarians, Hip Thrusts, etc. and that’s awesome! All of these are amazing exercises and hey, I’ll admit, I do these the majority of the time because they work the best for me. HOWEVER…… utilizing these

I get a lot of comments across my social media asking for substitutes for Bulgarians or even just workouts without Bulgarians! On days I want to skip them, this is the workout I love to do: Workout details: - hip thrusts (3x6-8) - leg press (3x6-8) - step ups (3x6-8) - glute medius kickbac

Lunges are considered unilateral movements which means you have one working leg and all the emphasis is on that leg. It’s easier to focus on mind muscle connection with these types of movements. My three favorite types of lunges are.. 1. Bulgarians split squats 2. Deficit reverse lunges 3. For

if you’re not prioritizing these main movements in your routine, you should be! when growing the glutes, it’s important that we hit all 3 muscles through the exercises we do. i have found that by incorporating a squat, thrust, hinge & single leg exercise(s), so much growth is possible!

After years of training and trial and error, I’ve found that sticking to 4-6 exercises (with 2-3 of those being heavier, compound movements) and focusing on implementing progressive overload methods is the key to progressing over time! 📈 Usually, I stick to the following when structuring a glute

Bulgarians split squats may be one of the most hated exercises out there, but there’s a reason why people haven’t stopped doing them… the glute gains go crazy from these. When I first did Bulgarians, I couldn’t use any weight, I had to simply do body weight and go from there. Now I carry 50lbs du

My top 3 squat movements for glute growth! Squats are an incredible compound movement to add on to your workout if your goal is to grow your legs! If you want to feel a burn like you have never felt, try 1 or all of these exercises! :) ✨Big 🍑 tip: I recommend Back Squats OR Sumo squats paired

For my girlies that don’t have a set split and are looking for one to stick with, this is the split I followed when I first started working out and honestly still follow to this day! Day 1 - glutes and hamstrings - hip thrusts - rdl’s - hamstring curls - medius kickbacks Day 2- back a

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The ONLY exercises you need to build a shelf 🍑⤵️ Follow me for more fitness & nutrition tips 💪🏼 I know there are a MILLION glute exercises to do on the internet but some are just non-negotiable and you don’t need to do any more than that… Ok here are my absolute MUST exercises to growi

The exercises that helped my glutes grow most efficiently throughout my fitness journey 1. Of course, KAS bridges & hip thrusts are at the top of this list. Utilizing this exercise on every leg day has made me see major changes in my glute gains! 2. RDL & goodmorning variations I grou

Bulgarians can be done in two ways, quad focused and glute focused. For my girls that want more glute focused Bulgarians, this one’s for you! Tips: - keep your chin down - push through your front heel - keep your back straight - slightly hinge at your hips during your reps - keep your

I grew up playing soccer and was always so insecure about my quads! when I started at the gym, I would always struggle to activate my glutes without my quads taking over. I realized so many women can relate and this is what ultimately led me to create my signature CTG method. 🙌 Most plans out th