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glutesgains

Ask me how ? Direct link is in my bio 🔗🛒 #glutegains #gluteroutine #musclebuilding #highprotein #gainingweight

2024/11/5 Edited to

Building glutes is not just about aesthetics; it plays a crucial role in overall strength, stability, and athletic performance. Effective glute training can be achieved through a combination of resistance exercises such as squats, deadlifts, and hip thrusts. Additionally, incorporating high-protein foods into your diet is essential for muscle recovery and growth. Aim for sources like chicken, fish, legumes, and dairy to support your glute-building journey. It's also important to establish a consistent workout routine that progressively overloads your muscles while allowing for adequate recovery. Alongside physical training, you may want to track your nutrient intake and adjust portion sizes to align with your weight gain goals. For optimal results, utilize online communities or forums to share experiences and gather insights on the most effective methods for glute development. Stay motivated by setting clear goals and celebrating your progress, no matter how small. Remember, achieving noticeable glutes gains takes time, dedication, and a well-rounded approach that integrates both exercise and nutrition.

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A collage of four images showing a woman demonstrating various glute exercises on a bed, with the text overlay "must try glute workout in bed". She is wearing a sports bra and shorts, performing movements like donkey kicks and glute bridges.

Two split images illustrate the 'donkey kicks' exercise performed on a bed. A woman on all fours lifts one leg with a bent knee, with white arrows indicating the upward and backward motion. Instructions for duration and repetitions are provided.

Two split images demonstrate the 'fire hydrants' exercise on a bed. A woman on all fours lifts one bent leg out to the side, with white arrows indicating the outward movement. Instructions for duration and repetitions are included.

GROW YOUR GLUTES IN BED!

Let’s grow your glutes in bed! …. And YES! This WORKS! This is a workout suitable for all fitness levels and I can tell you it will leave you feeling on fire. Not only that but you can also see results within just a couple of weeks of consistently doing this routine. Ideally, shoot for 2-3x a week.

4553 likes

A woman in black athletic shorts and a dark top takes a mirror selfie in a gym, showcasing her glutes. Text overlay reads: '5 exercises I do for rounder glutes...🍑'.

A woman performs hip thrusts on a gym machine, wearing white shorts and a white top. Text overlay describes '1. Hip thrust' for glute strength and shape, with 3 sets, 10 reps.

A close-up view of a person's legs and white sneakers, with ankle straps attached to a cable machine for kickbacks. Text overlay describes '2. Cable kickbacks' for glute isolation, with 3 sets, 8-10 reps each leg.

5 exercises I do for rounder glutes…🍑

#glutestrength #glutesworkouts #glutesgains #gluteexercises #bodytransformation

1394 likes

A person in blue shorts and a sports bra holds a dumbbell, with various food items like meat, eggs, peas, shrimp, yogurt, and tofu floating around them. The text overlay reads 'Foods For Glute Growth What to Eat for Muscle Growth & Recovery'.

A chart titled 'PROTEIN SOURCES CHART' displays various foods like chicken breast, eggs, cottage cheese, salmon, lentils, tofu, shrimp, and bison, along with their protein content per 100g.

An infographic titled 'Top 5 Foods for Recovery' features images and descriptions of chocolate milk, tart cherry juice, peanut butter and banana sandwich, yogurt and granola, and a fruit smoothie.

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑

Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese

3577 likes

A collage showing a woman demonstrating various glute stretches, including pigeon pose variations and a standing stretch, with text overlay 'must try stretches for glute growth'.

A woman demonstrates the pigeon glute stretch on a purple mat, first with her torso upright and then leaning forward, with instructions to perform for 30 seconds, repeat 2x.

A woman demonstrates the reclined pigeon pose on a purple mat, lying on her back with one ankle crossed over the opposite knee, with instructions to perform for 30 seconds, repeat 2x.

GROW YOUR GLUTES BY DOING THESE STRETCHES

If you are planning on growing your glutes this season, don’t miss out on these stretches. Make sure to do these before and after your workouts so that you can see maximum results. Without stretching, your glutes will not recover as effectively, especially if you’ve been sore! These movements are s

9283 likes

A side-by-side comparison showing a woman's glute transformation, with a 'before' image on the left and an 'after' image on the right, illustrating glute growth and waist shrinking.

A pink graphic detailing Monday's glutes and hamstrings workout, including Bulgarian split squats, hip thrusts, RDLs, step-ups, and sumo squats with sets and reps.

A pink and orange graphic outlining Tuesday's cardio and abs workout, featuring stair master, bridge marches, knee tuck crunches, reverse plank marches, in & outs, and planks.

How i grew my glutes 4+ inches 🍑💪🏽

<Saturday and Sunday are my two rest days> —Tips to change physique: • eat a balance diet with high protein meals • improve your form till it’s perfect before doing a heavier weight • don’t skip any glute days • cardio it’s what’s going to lower your fat percentage faster, the stai

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A split image showing a woman's glutes before and after a transformation, with text overlay "How to Grow Your Glutes | Top 4 Moves You Need to Try!" and "From This To That".

A woman from behind, with text listing "1 Bulgarian Split Squats, 2 Romanian Deadlifts, 3 Hip Thrusts, 4 Sumo Deadlifts" as exercises for glute gains.

A woman demonstrating a Bulgarian Split Squat with dumbbells, accompanied by text explaining the exercise's benefits, how-to steps, and a pro tip.

✨ How to Grow Your Glutes 🍑 | Top 4 Moves You Need

Looking to build strong, toned glutes? 🍑 These 4 powerhouse exercises will target all the right muscles to help you achieve those booty gains! 💪 🍋 Key Tips for Glute Growth: ✨ Focus on form over weight—quality reps are key. ✨ Add progressive overload (increase weight or reps weekly). ✨ Fuel y

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A split image shows a person's glutes from the back, illustrating a 'before and after' transformation. The left side shows the glutes before growth, and the right side shows them after, both in pink athletic shorts. The image is titled 'How I grew my Glutes At home!'.

I switch back and forth between the three❤️ #gettoknowme #glutesathome #glutegrowthjourney #beginnergluteworkout #glutegains

4916 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

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GROWING YOUR GLUTES & HAMSTRINGS ✨🍑

Want to grow your glutes & hamstrings but don't have access to a gym, don't have time for the gym, or don't feel confident enough to go to the gym? No worries-l got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you're using just you

3443 likes

Smith Machine Exercises to Grow your Glutes🔥🍑

From top left to bottom right: 1. Hip thrust 2. Sumo-stance Back squat 3. Bulgarian Split squat (with a slight forward lean) 4. Single-leg RDL Save these and try them on your next glute day💪🏽 #glutegains #gluteworkout #gluteexercises #smithmachine #womensfitness #gymwome

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GROW YOUR GLUTES NOT QUADS✨ Cheat Sheet🍑

Here are 3 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

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A person from behind, wearing black athletic shorts and a sports bra, with text overlay "3 exercises for building your GLUTES at home!". The image highlights the glute area.

A split image showing a person demonstrating "Side step Squats" from behind. The left shows the starting position, and the right shows the squat. Text indicates "3 sets of 20" and tips for adding resistance.

A split image showing a person demonstrating "Step back lunges" from behind. The left shows the starting position, and the right shows the lunge. Text indicates "3 sets of 20".

3 exercises for building your GLUTES at home!

• side step squats • step back lunges • squat jumps in & out I would do 15/20 of each set, if you’re a beginner 10 of each exercise is fine to start with! I will be uploading the video visually even more guidance is needed 💪🏾❤️ #legsandglutesworkout #lemon8challenge #letscha

2332 likes

A split image showing a woman's glute transformation, with a 'before' photo on the left in a black bikini and an 'after' photo on the right in a brown bikini on a boat, illustrating her progress.

An overhead view of a yogurt bowl filled with white yogurt, topped with dark chocolate chunks, mixed dark berries (raspberries, blueberries), and a drizzle of syrup, with a spoon.

Three bowls on a granite countertop, featuring two salmon bowls with rice, avocado, sweet potato fries, and salmon fillets, alongside a smaller bowl of spinach.

FOODS I ATE TO GROW MY GLUTES 🥑

These are some foods that I ate to grow my glutes and maximize my progress in the gym. Protein and carb sources that are higher in fat, vitamins and minerals are what made the most difference for me. Salmon, eggs, ground beef, avocado, olive oil, grass fed butter, tuna, dark berries, Greek yogu

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BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠

Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu

2222 likes

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A woman performs sitting hip abductions on a purple mat, using a pink resistance band around her thighs. The image shows the movement from a closed to an open leg position, with instructions to perform for 1 minute, rest for 10 seconds, and repeat 4 times.

A woman demonstrates side lying leg raises on a purple mat, with a pink resistance band around her thighs. The image shows her lifting and lowering her top leg, with instructions to perform for 1 minute, rest for 10 seconds, and repeat 4 times.

GROW YOUR GLUTES: LAZY GIRL EDITION

I know you are feeling lazy but that doesn’t mean you can’t grow your glutes! Try out this simple but challenging workout that will leave your glutes on fire. Don’t worry- you don’t have to move too much! This is a low intensity workout that will leave you feeling on fire! Perform the following

6049 likes

FOODS TO GROW YOUR GLUTES

Add these foods to your grocery list! #groceriesforguthealth #grocerylist #groceryessentials #bodytransformation #glutes #glutegrowth #glutegains #glutegrowth

1979 likes

How to Grow your Glutes 🍑

1. Split Squats 2. B Stance RDLs 3. Sumo Squats 4. Cable Kickbacks #gluteexercises #glutes #legday #legworkout #legdayroutine #gluteworkout #glutegrowingtips #glutegains

2756 likes

GROWING YOUR GLUTES ✨🍑

Having trouble on trying to figure out what workouts to do on GLUTE DAYS? Want to build stronger, fuller glutes? Here are 7 must-do exercises to target your glutes, plus a treadmill finisher to maximize your results! 🔥 💜 Hip Abductor Machine – Sit back (15x) + Lean forward (15x) 💜 Smith Machine

1729 likes

A woman in a gym stands next to a Smith machine, with text overlay "3 exercises I did to Grow my glutes" indicating the article's focus on glute-building workouts.

A woman performs hip thrusts with a barbell, demonstrating the exercise. The text provides instructions: "Squeeze your glutes at the top and keep your core engaged with your chin following your chest the whole time."

A woman performs Bulgarian split squats using a Smith machine. The text advises: "Go as low as you can in your Bulgarian split squat to get the most glute engagement."

3 IMPORTANT EXERCISES FOR GROWING YOUR GLUTES

These are 3 exercises I wouldn’t skip if you want to grow your glutes.. Remember progressive overload is important for the best results (more over time, reps/weight). When it comes to growing your glutes I always recommend using weight you can control. I’d rather go a little lighter and slo

863 likes

Wall Pilates | Glutes + Core

Tone and sculpt your glutes and abs with this challenging wall Pilates workout. The band is going to add an extra burn on the side glutes! Do the exercises back to back with little to no rest. When you’re done with round 1, take a minute break and do it again for 2 more rounds. 3 rounds total!

8420 likes

The secret to growing your glutes !!

#fitnesstips #gymtips #gymgirlessentials #glutes #glutegains

919 likes

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A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

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A woman in a black swimsuit showers outdoors with a beach and ocean in the background. Overlay text reads: "Want BBL Accusations 9 things You must do to Grow a 🍑 & keep ur tummy slim."

Text describes incorporating compound lifts like squats, deadlifts, and lunges. Below, three pink boxes list examples of Compound Exercises, Isolation Exercises, and Assisted Exercises for glute growth.

Text explains progressive overload by gradually increasing weight and intensity. A graphic titled "WAYS TO PROGRESSIVE OVERLOAD" illustrates increasing load, reps, range of motion, improving form, and slower rep speeds.

Recipe for the juiciest glutes on the 🌎🍑

Are you looking to grow your glutes while keeping your stomach slim and bloat-free? I've got some tried-and-true tips that will help you achieve those peachy goals. 🍑Incorporate Compound Lifts: Focus on exercises like squats, deadlifts, and lunges that target the glutes and involve multiple

20.2K likes

A woman in athletic wear stands in a gym with dumbbells on the floor, promoting a home glute workout. Text overlays read "GROW ROUND GLUTES from home dumbbells only!!" and "Lemon8 @cassidymorganfitness."

A woman performs a Hip Thrust exercise on a bench in a gym, using a dumbbell plate on her hips. The workout details are displayed as "Hip Thrust 4x12."

A woman performs a Single-Leg Hip Thrust on a gym bench, using a dumbbell plate on her hips. The exercise is labeled "SL Hip Thrust 3x12."

GROW YOUR GLUTES AT HOME🍑 DUMBBELLS ONLY✨

dumbbells only, glute gains solely🤌🏼 we are targeting all sides of the glutes with these movements to achieve a perfectly round peach🍑 it’s funny because no matter how far along my fitness journey i’ve come and how heavy i can lift, a dumbbell workout like this will never fail to absolutely destroy

416 likes

Unlock Rounder Glutes with this brazilian Method!

If you're struggling to grow your glutes or feel like your workouts aren't giving you the shape you want, it's time to try the Glute Kickback with ankle weights! This exercise is a go-to for Brazilian athletes because it directly targets and isolates the glutes, hitting every angle fo

1183 likes

GROW GLUTES WITHOUT GROWING YOUR LEGS✨Cheat Sheet🍑

Here are 4 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

712 likes

A woman in light blue leggings takes a mirror selfie, showcasing her glutes, with text overlay "MY SECRETS to bigger/rounder glutes," introducing tips for glute growth.

A close-up of a meal in a white bowl, including a fried egg, ground meat, and sweet potatoes, illustrating the advice to "eat in a slight calorie surplus with high carbs on leg days."

A woman performs barbell hip thrusts in a gym, demonstrating the tip to "train glutes 2x a week & focus on strong, heavy compound movements FIRST in my lifts."

how to get bigger glutes

getting those glutes to grow has some secrets that if you stick to them early on, you’ll save yourself a lot of time and make a lot of gains 👏🏼 The biggest secret of all is : CONSISTENCY If you don’t stick to these things you won’t see results — you gotta commit and lock it in girl 💪🏼 #l

2909 likes

Want Bigger🍑 Rounder Glutes ?!

#glutesworkout #glutesworkoutforbeginners #glutesgains #glutes #glutesforbegginers

662 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

2155 likes

Struggling With Flat Glutes ?

Alright, here’s the move: for that first exercise with the medicine ball, grab a lighter one. Trust me, it’s not about loading up with heavy weight; it’s all about dialing in that mind-muscle connection. Here’s a little science for you – by focusing on lighter weight, you’re actually helping your b

727 likes

The secret to growing your glutes is…🤭👀

#glutesgrowth #glutes #glutebuildingtips #glutegrowingtips #glutegains

2381 likes

How I grew my glutes IN BED

So easy you can do it in bed!!! No equipment required!! just follow the list of movements I made, and I added in photos of me side by side doing the movements as well for further clarification! If you can feel it you’re doing it right! #glutegains #lemon8challenge #gluteworkout #glutesathome

907 likes

The Workout That Grew My Glutes & Quads 🍑🔥

The Workout That Grew My Glutes & Quads 🍑🦵🔥 I kept it simple but consistent: ✔️ 3 lower-body days per week ✔️ Heavy staples (hip thrusts, leg press, RDLs) ✔️ Isolation moves for extra growth (extensions, kickbacks, split squats) ✔️ High protein + clean meals ✔️ Rest & recovery (no sle

883 likes

A person from the back, showcasing their glutes in grey athletic shorts and a light tank top, with a floral arm tattoo visible. This image highlights glute gains.

A black screen displaying a glutes workout routine for 2-3 times a week, including exercises like Rdls, Bulgarian split squats, Hip thrust, cable kickbacks, and Sumo squats.

A black screen displaying a core and cardio workout routine for 3-4 times a week, including Standing marches, V-ups, Dead bugs, "Around the world," and 25-30 minutes of cardio.

GROW THEM GLUTES SIS

#lemon8diarychallenge #get thatshelf #gains #bootyworkout #glutes #gain #bodytransformation #Lemon8Diary #bootygains #bootygoals STAY CONSISTENT AND YOU WILL SEE GAINS BABE *meal plan loaded as well that I follow. From this to this to this

602 likes

Want to grow your glutes🍑?

If you have been training glutes for a while now but you are not seeing any results.... it's probably because you are not working out with the right strategy! Save this post for your next workout!🙂‍↕️ #glutesforbegginers #glutes #glutegains #glutestrength

688 likes

Grow your glutes 101

#fitness #workout #30daychallenge #glutes #growyourglutes #gluteworkouts #wellness #lemon8challenge #glutegains #lemon8diary @Lemon8 Fitness

452 likes

A woman in brown athletic wear measures her glutes with a pink tape measure, illustrating the article's title: '5 Signs You're Building Glutes (and don't even know it!)'.

A woman in green athletic wear performs hip thrusts with a barbell and a resistance band, demonstrating 'Increased Strength' by lifting heavier weights.

A woman in green athletic wear sits on a bench with a resistance band around her thighs, showing a squat-like position to illustrate 'Better Muscle Activation' during workouts.

5 Signs You’re Building Glutes 👀🍑

Not sure if your glutes are growing? Here are 5 signs that prove your efforts are paying off! 1️⃣Increased Strength: If you’re lifting heavier weights on exercises like hip thrusts, your glutes are getting stronger. 2️⃣Better Muscle Activation: You’re feeling more of a burn and engagement in yo

3888 likes

A woman in green workout attire stands with her back to the camera, highlighting her glutes. Text overlay announces a 'GLUTES & CORE' workout, '30 minutes', and 'dumbbells only', setting the stage for a home workout routine.

A woman performs a split squat, holding dumbbells, with her back foot elevated on a chair. The image details the exercise as 'split squat' with '4 x 8 each side', demonstrating a glute-focused dumbbell workout.

A woman performs a modified elevated glute bridge, lying on her back with a dumbbell on her hips and feet elevated. The text specifies 'modified elevated glute bridge', '4 x 12', noting it's preferred for glute activation.

GLUTES & CORE | 30 minutes | dumbbells only

Practice TUT (time under tension) when working out at home with dumbbells. You can easily make low weights feel heavy by slowing down each move. This will make it more difficult and in return you will be challenging your muscles and those glutes will grow 🍑 #lemon8partner #glutegains #glute

4093 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

468 likes

how I transformed my glutes ✨

After 8 years of consistent lifting, here are 5 things I would recommend to anyone new to the gym-especially if your goal is glute growth: 🍑 Train glutes 2x per week When I first started lifting, i thought the more you hit glutes, the faster they would grow. I trained legs 3–4 times a week. It

1971 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1080 likes

A side-by-side comparison showing a woman's glute transformation, with 'BEFORE' on the left in shorts and 'AFTER' on the right in leggings, illustrating her glute growth journey.

A woman in a gym taking a mirror selfie, highlighting compound lifts like hip thrusts, back squats, and deadlifts, which are essential for glute growth.

A woman in a gym mirror selfie, illustrating the importance of consistency for glute growth, including hitting legs twice a week and sticking to a routine for 6-8 weeks.

HOW I GREW MY GLUTES 🍑

this is what helped me make some REAL glute gains!✨ it took me awhile to actually see growth because i would follow whatever influencers told me to do! i wasn’t doing any compound lifts. as soon as i started doing them with good form i REALLY saw the growth! compound lifts, consistency, res

1012 likes

A woman in grey leggings and a white sports bra, wearing headphones, stands with her back to the camera, looking over her shoulder. Yellow text overlay reads 'Glutes Workout'.

Two images show a woman performing hip thrusts with a medicine ball on her hips, using a bench for support. The top image shows the lower position, and the bottom shows the raised position. Text reads 'hip thrusts'.

A woman performs a reverse lunge, holding a dumbbell in each hand, with her right leg extended back. She is in a gym setting with a mirror reflecting her. Text reads 'reverse lunge'.

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

135 likes

A person is shown from behind, wearing light grey sweatpants and a black top, representing the 'before' stage of glute transformation. A yellow arrow highlights the glute area, with text 'How I got my glutes from this'.

A person is shown from the side, wearing light grey sweatpants and a black top, representing the 'before' stage of glute transformation. A yellow arrow highlights the glute area, with text 'And This'.

A person is shown from behind, wearing dark grey athletic shorts and a black t-shirt, representing the 'after' stage of glute transformation. A yellow arrow and cartoon eyes highlight the glute area, with text 'To This'.

How i got my glutes from this

1. 4x10 Hip thrust w/ progressive weight overload 2. 3x10 RDL 3. 3x10 Bulgarian split squat 4. Heavy leg press (90lbs on each side ) 5. 3x10 step up’s (alternate sides) 6. 4x5 Deadlifts (heavy) 7. 3x20 Reverse lunges (each leg individually) #glutegrowthjourney #glutetransformation

5366 likes

Glutes will not grow with just unilateral moves

Unilateral exercises are amazing for balance and targeting each side individually BUT they’re not enough on their own. To really build your glutes, you need compound movements too. Think: hip thrusts, RDLs, squats, lunges. These allow you to lift heavy, recruit more muscle fibers, and trigger se

895 likes

The “perfect” upper glutes workout

Bulgarian split squat: 3 x 8-10 - Set up a small platform to elevate your back foot (about 12-15 inches off the ground) - Lower yourself into a lunge position - Push back up using the front leg Hip thrust: 3 x 8-10 - Use a bench or platform around knee height - Start by sitting on the groun

361 likes

A woman in light green workout leggings and a dark green sports bra is shown from behind, highlighting her glutes. The text overlay reads: "5 TIPS TO HELP GROW YOUR GLUTES."

A woman in light green workout attire performs a dumbbell squat. The text overlay states: "1. Improve your FORM and apply TUT (time under tension). Take each rep nice and easy with slow movements."

A woman in light green workout attire performs a dumbbell lunge. The text overlay reads: "2. Use PROGRESSIVE OVERLOAD Pick one and do it over time: increasing weight, increasing reps, increasing sets."

5 Tips To Grow Your Glutes

Follow these steps for all the gains 🍑🍑 #lemon8partner #glutegrowingtips #glutegains #glutes #glutetips

618 likes

A woman in black activewear takes a mirror selfie in a gym, showcasing her glutes. Text overlay reads "3 EXERCISES THAT GREW MY GLUTES FROM THIS" with a pink heart and "Swipe" arrow.

A woman in a purple dress takes a mirror selfie, showcasing her transformed glutes. Text overlay reads "TO THIS" with a pink heart and "Swipe" arrow.

An illustration shows a woman demonstrating the two phases of a sumo squat with a barbell on her shoulders. The text "SUMO SQUATS" is prominently displayed below.

3 EXERCISES THAT GREW MY GLUTES🍋

I swear by these 3!!! I was never big on the crazy workouts and doing multiple exercises in one gym session lol. I just stick to what works, and these 3 have done me wonders. With consistency, I was able to transform my body and I’m so in love. I’m getting BBL accusations👀 lol. Summer is in 3

1948 likes

A woman in athletic wear takes a mirror selfie in a gym, with the text "protein snacks for glute growth" overlaid, indicating the topic of the post.

A Nurri protein shake and a Fit Crunch protein bar are displayed on a counter, with text explaining they are convenient, high-protein snacks for on-the-go glute growth.

A container of cooked shrimp is shown, accompanied by a list of protein snack ideas like shrimp bites, chicken bites, tuna, hummus, Greek yogurt, edamame, and tofu, with a tip to combine them with carbs.

SNACKS FOR GLUTES GROWTH

Grow your glutes with these protein snacks! Whenever you put yourself first and start eating more nutritious food, you will start to notice results in your emotional and physical health. Obviously I recommend eating more whole foods as opposed to processed protein but I know you have a busy schedul

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Grow Glutes with These Exercises

The ONLY exercises I’m doing to grow my glutes are all variations of these: hip thrusts, split squats, RDLs, hyper extensions, and targeted glute finishers. I train in a way that is challenging by incorporating these moves! My programs are all glute targeted and focus on an hourglass shape ✨ #l

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A woman in athletic wear demonstrates a Bulgarian split squat, with the text overlay "QUADS VS. GLUTES" indicating a comparison of muscle engagement.

A woman performs a Bulgarian split squat with a narrow stance, labeled "more quad narrow stance," highlighting quadriceps focus with white lines indicating posture.

A woman performs a Bulgarian split squat with a wider stance, labeled "more glute wider stance," highlighting glute activation with white lines indicating posture.

Quads vs. Glutes

Smash your leg day! But know which muscle you are aiming to work more. In this post, I’m showing the difference between quads vs. glutes focused exercises. I hope this helps team! If you need glute focused workout programs sign up to my app 🤍 #lemon8partner #glutegains #glutegrowth #bo

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