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Smol gains ✨

#workselfie #serverlife #lgbtq #wlw

Northern Virginia

2025/10/28 Edited to

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A split image showing a person's glute transformation, with a 'before' image on the left in dark pink leggings and an 'after' image on the right in light grey ribbed leggings, demonstrating glute gains. The text 'Let's talk gains' is overlaid.

A dark background with Hello Kitty outlines displays key glute training tips: train 2-3x, 4-6 exercises per workout, 8-12 rep range to failure, and progressive overload weekly/biweekly, each marked with a peach emoji.

A dark background with Hello Kitty outlines provides detailed explanations for glute training tips, including frequency, number of exercises, rep range, and progressive overload, each point highlighted with a peach emoji.

Let’s talk gains 👏🏾

some gain tips, I have acutel workouts on my page. I will start taken videos so I can share the exercises visually. #gainweightgainconfidence #bodytransformation #letschat #glutes #glutetips #glutetransformation #glutetips #glutegains #lemon8challenge

1259 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

1140 likes

glute gains! 🍋

If you want to grow muscle and lose weight, compound exercises are a great choice! Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at the same time, making them super effective for building muscle and losing weight. They burn more calories because they involv

3929 likes

UR NOT SEEING GLUTE GAINS BC UR NOT DOING THIS✨

If you want to create a fuller, rounder glute shape, it’s important to be training your glutes in each position! 🍑 I never realized how much of a difference such simple adjustments can actually make, but now that i’ve tried them i’m never going back🙌 These been SO helpful in becoming more intention

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Forever proud on how far I have come ❤️ #Fitness #progress #workout 🏋️ #confidence #fyp #gains

647 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

A woman in light green athletic wear and white headphones stands in a gym, showcasing her leg muscles. Text overlays read "Quad Exercises!" and "FOR LEG GAINS," introducing a workout routine for building leg strength.

A woman in light green athletic wear performs leg extensions on a PRECOR machine in a gym. She is focused on the exercise, wearing white headphones, demonstrating the first quad-focused workout.

A split image shows a woman in light green athletic wear performing front squats with a Smith machine. The left panel shows the starting position, and the right shows her in the squat, illustrating proper form.

QUAD EXERCISES FOR LEG GAINS

Try these quad focused exercises out on your next leg day to get all the gains! Perform each exercise for 3-4 sets 1. Leg extension (10-12 reps) 2. Front squats (6-8 reps) 3. Wall sit (20-30 second hold) 4. Step ups (10-12 reps on each leg) Stay hydrated throughout your entire wor

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Glute gains for your winter arc! 🍑🙌

#glutegains #glutesgrowth #workouts #bodytransformation #winterarcera

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EXERCISES FOR MAJOR GLUTE GAINS

Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho

4590 likes

My sMoL BeAn✨🫶

Leeknow is So cute!!! #leeknowstraykids #leeknowedit

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GLUTES GAINS ROUTINE FOR BEGINNERS

Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3

130 likes

A woman bites into a donut, with text asking if "JUNK FOOD serves a purpose?" for "JIM GAINS." The image suggests that certain foods can be beneficial for fitness goals when timed correctly.

An image explaining "CARBS 101," showing a muffin in an oven. Text defines simple carbs as quickly broken down into glucose (like sugary items) and complex carbs as taking hours to break down (like whole grains).

Two donuts in a container illustrate "CARBS AS FUEL." Text explains that simple carbs consumed after a workout replenish muscle glycogen stores, aiding recovery when the body's fuel tank is depleted.

DEBUNK EVERYTHING U KNOW ABOUT JUNK FOR GYM GAINS✨

*trigger warning: food talk* Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve

56 likes

A woman in a gym takes a mirror selfie, wearing headphones, a black crop top, and red patterned leggings. Overlay text reads 'RDL Tips For Glute Growth' and 'SWIPE', indicating a fitness guide.

A woman in a gym demonstrates an RDL with dumbbells. Overlay text explains that RDLs can be done with various equipment, but dumbbells are recommended for beginners to master the motion and form.

A woman in a gym demonstrates an RDL, with an arrow highlighting her hips. Overlay text emphasizes that RDLs are a sitting motion, focusing on hinging at the hips as if closing a door.

RDL Tips for crazy GLUTE GAINS 🍑

RDLs can be such a great workout to help build and shape your glutes. But doing them wrong can cause some crazy back/neck pain not to mention you won’t see results! I always preach to my clients that form is always priority over weight. So focus on lifting correctly before you lift heavy. Try t

105 likes

Big gains & glutes = strong🧠mind-muscle💪connection

#Fitness #gymmotivation

79 likes

Glute Gains: Transform Your Workout✨

Glute Gains: Transform Your Workout #gluteworkout , #fitnessmotivation , #gymtok , #glutes , #workout #homeworkouts #womenworkout #athomeworkout l Dallas

63 likes

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 thing

160 likes

2 months of gains

5442 likes

A woman in a gym takes a mirror selfie, wearing a white sports bra and pink shorts. Text overlay reads 'GLUTE WORKOUT that changed my gains', introducing the article's topic.

A woman in a gym poses from a side-back angle, looking at her glutes in the mirror. Text overlay says 'look at the GAINS', highlighting her physique.

A woman in a gym poses from a side angle, showcasing her glutes. Text overlay reads 'AND that shelf', emphasizing the results of her workout.

glute workout that changed my gains

#gettoknowme #gluteworkoutinspo #legday

193 likes

WHY YOU ARE NOT SEEING GLUTE GAINS ⬇️

1. You are not eating enough protein on the daily: You need to eat enough protein if you want your glute muscles to grow. You need to daily eat at a MINIMUM, this amount for your body (bodyweight in LBS X .08). If you can, eat the amount of grams daily as your bodyweight in lbs. 2. You are not

56 likes

Big gains & glutes = strong🧠mind-muscle💪connection

My workout program link in my bio join now 🤩 #hugemuscles💪🏼 #fitnessjourneymotivation #fitnesslifestyle #gymshark

247 likes

A woman in green athletic wear takes a mirror selfie in a gym bathroom, with text overlay "POST WORKOUT SNACKS for faster gym gains" pointing to a cake photoshopped onto the counter.

An infographic titled "POST WORKOUT SNACKS If you're in a rush..." displaying illustrations and names of quick protein-rich snacks like protein shakes, Greek yogurt, canned tuna, and hardboiled eggs.

An infographic titled "POST WORKOUT SNACKS If you have time..." showcasing illustrations and names of more elaborate protein-rich meals such as egg omelette, protein pancakes, grilled chicken, and tuna salad sandwich.

POST GYM SNACKS TO SPEED UP THE GAINS✨ Grab & Go

for my fellow gym girlies, i think we can all agree that the “working out” part of the fitness journey is like a FRACTION of the battle😂 the hardest part for me was always getting the nutrition aspect down and hitting those macros 🙌 after your workout, it is so important to re-fuel with the proper

484 likes

Glute Gains at Home for Beginners w/ Ankle Weights

Here are a few of my favorite exercises to do with ankle weights or bands. What’s also great about these exercises is that if you don’t happen to have ankle weights or any bands, you can simply do them without! These are also great bodyweight exercises and you’ll still be able to feel the burn.

31 likes

Who needs the gym to get gains ??

Ladies remember working out from home definitely workssss!!! If you’re scared of the gym or just have too much anxiety or you’re a sahm who doesn’t have the time . There’s so many ways to maintain a healthy and fit lifestyle from the comfort of your home 🥰 who doesn’t want a free bbl?? ❤️❤️ #fitmo

869 likes

HOW TO APPLY PROGRESSIVE OVERLOAD FOR GYM GAINS✨

Glute growth tip i knew sooner… Progressive overload is an absolute MUST for making progress and seeing gains🙌 You don’t necessarily always have to be adding more weight. The principle of progressive overload demands gradually increasing the "load" on your muscles while making your work

123 likes

A woman in a gym, wearing a black sports bra and olive green leggings, stands with her back to the camera. Text overlays read "BULGARIAN SPLIT SQUAT TIPS" and "Tips to feel in your glutes," introducing a guide for glute activation.

A woman demonstrates an incorrect Bulgarian split squat, not going deep enough, with a red 'X' indicating the error. Text states, "#1: You're doing 1/2 reps and not coming far enough down," highlighting insufficient depth.

A woman correctly performs a deep Bulgarian split squat, holding dumbbells, with a green checkmark. Text advises, "Instead decrease the weight if needed or do body weight til you can reach more depth," promoting proper form.

HOW TO GET MORE GLUTE GAINS IN YOUR BULGARIANS!

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

73 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."

Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.

Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.

BEST Ways to Progressive Overload for Huge Gains💪🔥

✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is

286 likes

1118 likes

My GAINS in 2 years

I was 140lbs in the first picture and I am currently 153lbs! 😮‍💨 #gainweightgainconfidence

331 likes

Want fast glute gains?

These are the exercises I did for a month straight and saw fast results. #glutegains #lemon8challenge 🎯Routine

64 likes

Deadlifts squats for glutes gains and growth

#legday🍑 #squats #strongmorals #summerbod #bodytransformation

140 likes

Big gains & glutes = strong🧠mind-muscle💪connection

Upper body day aura #stronggirly #gymgirl🖤 #Fitness #gymmotivation

519 likes

Glute gains :) 🙏🏼

#pilates #activewear #workoutmotivation #strongwomen #glutes

428 likes

✨guaranteed glute gains✨

let’s get those gains 💪🏽💓 #fyp #gainjourney

39 likes

Taking a break won’t kill your gains 🫶

I started seeing more results when I stopped working out 6 days a week. 3-4 days a week is enough with proper diet and good rest. I home this helps 🥹💛 #lemon8diarychallenge #levelupyourfitness #getting gains

1182 likes

A woman in athletic wear demonstrates the starting position for a step-up exercise using a cable machine and a bench, with the text 'STEP UP FORM' overlaid.

A split image shows step-up form cues: 'chest slightly forward' and 'light grip on object' in the initial phase, and 'place majority of weight on working leg' as she steps up.

A woman stands next to a bench and cable machine, illustrating setup tips: 'bench or box is directly in front of cable' and 'leave a foot to 2 feet distance from bench/box to cable machine'.

CORRECT YOUR STEP UP FORM FOR MAX GLUTE GAINS

Use these tips and ques to help perfect your step up form to achieve maximum glute gains! These tips have helped me feel my glutes contracting as I am performing the step up Using progressive overload (increasing weight every set) has also helped me see glute gains faster with step ups!

110 likes

GLUTE KICKBACK TIPS TO GET MORE GLUTE GAINS!

Cable Glute kickbacks are a great exercise which I usually program at the end of my Glute workout days since they’re not a compound movement but more of an isolation movement. There are a few tips you can remember to get more of out of them and I’ll explain! Was this helpful? #Lemon8par

89 likes

What I eat in a day for booty gains! 🩷

One of my biggest goals right now is to eat my weight in protein daily. While I don’t always track my macros, I know how important it is to eat with intention. Fueling my body with the right foods makes all the difference in how I feel, recover, and grow. A hard truth I’ve learned: working out c

805 likes

GYM TIPS FOR GAINS

things i wish i knew as a gym beginner to build these gains✨ #gymbeginnertips #gymtipsforbeginners #gymideas #fyp #gymtips

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#coloradofootball #collegefootball #ncaa

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A woman in orange leggings and a pink top takes a mirror selfie in a gym, with text overlay "how to structure your GLUTE WORKOUTS SWIPE" and an arrow, introducing a glute workout guide.

A woman performs barbell hip thrusts, demonstrating a "Shortened position" exercise for glutes, with text listing "hip thrusts" and "hip abduction" as examples.

A woman performs a dumbbell RDL, illustrating a "Lengthened position" exercise for glutes, with text listing "RDL," "kickbacks," and "squats" as examples.

Glute workout structure for max gains

How to structure the perfect glute workout for all of your gains! Once I started structuring my glute workouts strategically, I saw crazy glute growth! It really makes a difference! 1. Start with an exercise that targets the shortened position, such as hip thrusts. I like to do these first as

64 likes

A woman in athletic wear performs a dumbbell donkey kick on a mat, with gym equipment in the background. The image features the text 'Leg Day Routine'.

A woman demonstrates the banded glute bridge exercise in two frames, lying on her back with a resistance band around her thighs. The text 'Banded Glute Bridge' is displayed.

A woman performs a barbell box squat in two frames, squatting down to a box with a barbell on her shoulders. The text 'Barbell Box Squat' is shown.

LOWER BODY ROUTINE FOR THE GAINS

🎯Routine: - hip mobility warm up 1. Banded glute bridge 2. Barbell box squats 3. Stiff leg RDL 4. Dumbbell donkey kicks 5. Dumbbell hip thrusts 6. Split squat 7. Goblet squat Perform each exercise for 4 sets of 10-12 reps Rest 1-3 minutes in between sets Stay hydrated throughout t

57 likes

Chasing the glutes gains and hitting goals..

Invest in yourself today! 🌸 Enjoy 40% off the Ultimate Body Mastery Bundle. Limited time only! #gymworkouts #gymgirl #glutesgrowth #glutesworkout #workoutsforwomen

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WHAT TO EAT POST WORKOUT TO SPEED UP GYM GAINS✨

A few of my fav post workout snacks/mini meals that combine protein + carbs for muscle repair and glycogen replenishment💪 the key thing is aiming for a small snack with 15-30g of simple, easily digestible carbs directly after a workout and getting 20-30g protein with 2-3g leucine to stimulate musc

240 likes

B-stance for glutes gains and growth

#rdl #gluteactivation #legday #fyp

38 likes

DON’T LET THE SCALE SCARE YOU (gains)

Curves gain vitamin for the win 🏆 #Fitness #mindsetbodytransformation #curvesgainvitamin #weigthgaintips #foryoulemon8

544 likes

Deadlifts squats for glutes gains and growth

#lifting💪🏼 #Fitness #gymgirl #gymmotivation

2820 likes

A woman in a gray crop top and white leggings poses in a locker room mirror, highlighting her glutes. Text overlay introduces "3 BIG BOOTY BREAKFASTS (high protein, glute growing meals)" for glute development, aligning with the article's focus on nutrient-dense meals.

A high-protein breakfast featuring fried eggs, avocado on sourdough toast, Greek yogurt with granola, kiwi, and honey, alongside a cold brew with pumpkin spice whip, presented as a glute-growing meal.

A woman in a car holds a container of overnight oats, made with oats, protein powder, PB Fit, almond milk, and cinnamon squares, presented as a convenient glute-growing breakfast option.

breakfasts for glute gains

if you wanna grow that booty, you better start your day with a nutrient dense, high carb, high protein meal! Fill up that plate with whole food sources and do not be afraid to eat girl!! If you’re training hard, your body will know what to do with the food so don’t worry about gaining fat!

91 likes

A needle-felted plush of a dark green Trubbish Pokémon with white eyes and a jagged mouth, featuring brown arm-like extensions adorned with pink and blue felt dots, set against a white background.

Smol Trubbish 2

another smol baby! #trubbish #pokemon #art #plush #needlefelting

13 likes

Smol Austrian man gets deadlifted by Miku-Ghost

Hello! I’m juice! Some of you may know me from my tiktok. I made this account just in case TikTok gets taken down. I’m a huge cosplayer and have 3 frogs so that’s all the content yall will get out of me 💕💋 #konig #ghost #callofduty #cosplay #cosplayer

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HIGH PROTEIN TREATS FOR GYM GAINS✨(quick and easy)

aunt flo came early this month and the cravings are CRAVINGGG so it was only fitting i share some of the recent protein sweet treats that i’ve been making on repeat🥰 i know i always say it, and i will say it 10000x again, finding healthier, high protein alternatives to the “junkier” foods is one of

343 likes

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