🖤LifeWithCat🩷

2204 followers

Follow

Follow

Follow

1/3

0 saved

3

11

Glute focused workout!

#glutes #gluteworkout #fitnessjourney #gymmotivation

2025/1/23 Edited to

A solid glute-focused workout is essential for improving overall strength, athletic performance, and body aesthetics. This workout routine not only targets the glute muscles, but also engages your core and lower body, providing a comprehensive fitness experience. Key exercises that sculpt your glutes include: 1. **Hip Thrusts**: This compound movement allows you to lift heavy and build strength efficiently, activating the glute muscles like no other exercise. Aim for 3 sets of 8-12 reps. 2. **Romanian Deadlifts (RDLs)**: RDLs help to develop the posterior chain, thereby improving your overall stability and strength. Consider incorporating a set of 10-12 reps for optimal results. 3. **Cable Kicks**: Performing these at a 45-degree angle engages the gluteus medius, providing added definition and strength. 4. **Hip Abductions**: Incorporating both forward and seated variations in your routine, these movements are critical for enhancing hip mobility and isolating the glute muscles effectively. Remember to maintain proper form and listen to your body throughout the workout. Incorporating a balanced diet and adequate rest is also crucial in achieving your fitness goals. Consider varying your routine over time to prevent plateaus and keep your workouts engaging.

11 comments

Hey

Related posts

Glute Workout Routine That Builds Your Booty

Glute day workout 🍑 This is one of the routines I’m currently doing to grow my glutes and stay consistent in the gym. If you’re also working on building your glutes, save this workout for your next gym day. Consistency > perfection. #glutedayworkout #fitnessroutine #glutefocusedwo

1110 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

524 likes

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

4467 likes

Glute focused workout split🫶

#legsandglutesworkout #glutesandhammies #legworkout #gymlifestyle #workoutroutine

535 likes

GLUTE-FOCUSED WORKOUT

I can most definitely guarantee that you will have the nastiest glute pump of your life after this workout…and probably some solid glute gains if you stay consistent with it…but the key word here is: CONSISTENCY!!! Remember just because you are getting a good pump, doesn’t mean that it will s

18 likes

A woman in teal workout attire poses in a gym, highlighting her glutes with an arrow and heart graphics. The image promotes building a 'Glute Shelf' and is part of a glute-focused workout guide.

A woman in teal workout attire performs standing abductors on a gym machine, focusing on glute activation. She is wearing headphones and white sneakers.

A woman in teal workout attire performs a banded goblet squat in a gym, holding a weight plate. A resistance band is around her thighs, emphasizing glute engagement.

GLUTE MED + MAX GROWTH WORKOUT

Follow this workout to build your glute shelf: 🍑🔥 **hip mobility warm up** • hip thrust drop set (need a partner + no rest between sets) - what I did: - - set 1 = 285 for 8 reps - - set 2 = 235 for 6 reps - - set 3 = 185 for 6 reps - - set 4 = 135 for 10 reps • elevated reverse lunge

488 likes

FULL GYM GLUTE FOCUSED WORKOUT 🔥🍑

Let’s do a gym glute focused workout! What I love about these exercises is that they are all glute focused. Training glutes effectively can help you build muscle and you can see results in as little as 3-4 months as long as you are consistent. Take a look at the list of exercises below: Cable gl

310 likes

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1223 likes

Double your glute size with this workout

If you're looking to grow your booty- this is a great workout to preform WEEKLY while focusing on progressive overload (going up in weight or reps each week). If you want to grow, you need to be consistent in the gym in order to see the results you are looking for. Follow along for some seri

924 likes

Glute Focused Workout🩷

Summer is around the corner this is your sign to get on your zoom boo!! We need all the bol allegations okay! I 🩷 a glute focused workout real bad Follow me on insta for more @ vkiorrfitness ! #glutefocused #summerbod #gluteworkouts #fyp #explore

912 likes

Outdoor/Park Glute Focused Workout

Equipment: Dumbbells 20lbs Long Resistance Band (25lbs) Loop Band (Heavy) Kettlebell 15lbs #gluteworkout #outdoorworkout #parkworkout #athomeworkout #athomeglutesworkout #legandgluteworkout #lowerbodyfocus #summerbod #bodytransformation #healthylifestyle2024

140 likes

Glute Focused Workout

Need a quick workout to activate those glutes? Follow this quick routine 💪🏽✨ #glutedayworkout #glutefocusedworkout #gluteroutine #gluteday #glutefocused #bodytransformation #fyp #gymmom #insporation #glutehomeworkout

21 likes

This image outlines Day 1 of a weekly workout split, focusing on lower body with glute and hamstring exercises. It lists exercises like Barbell Hip Thrusts, Romanian Deadlifts, Dumbbell Step-Ups, Cable Kickbacks, Stability Ball Hamstring Curls, and Glute Bridges with Abduction Pulse, including sets and reps for each.

This image describes Day 2 of the workout split, focusing on Core + Mobility through Yoga or Pilates. It suggests a 30-minute class or flow emphasizing breathwork and flexibility for active recovery and building a foundation for lifting days.

This image details Day 3 of the weekly workout split, focusing on lower body with quad and glute exercises. It includes Barbell Back Squats, Bulgarian Split Squats, Leg Press, Walking Lunges, Cable Abduction, and Weighted Sit-Ups, specifying sets and reps.

Glute Focused: 5 Day Workout Split 🍑

Here’s a well-balanced weekly workout plan that focuses on core, legs, and glutes, with space for one run day and one yoga/Pilates day to round it out. This structure supports strength, flexibility, and endurance while keeping recovery in mind. Workout Spilt : 🍑 Day 1: Lower Body (Glute + Ha

22 likes

Gym vs. Home Glute Workout

A glute focused routine you can do ANYWHERE! You can do these same exercises at the gym or at home. I made a few changes for the home exercises to intensify them. There are 2 home versions - band from @movewithhera and bodyweight. WORKOUT ▫️Hip Thrust | + hold | Single Leg Hip Thrust + hold ▫

7856 likes

SMITH MACHINE *SHY GIRL WORKOUT* GLUTE FOCUSED

This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem

257 likes

glute & hamstring workout

OxyShred stays in the rotation 🫶🏽 She’s earned her spot, dont miss out on the SUMMER SALE: Dayzha10 🔥 Glute & Hamstring Day 🖤Barbell Hip Thrusts – 4x8–10 🖤Romanian Deadlifts – 4x10–12 🖤Dumbbell Step-Ups – 3x10 per leg 🖤Cable Glute Kickbacks – 3x12–15 per leg 🖤Seated or Lying Leg Curl

79 likes

Glute Focused Workout Ideas

These have been my go-to workouts for flute day. Usually I split it up into two days but progressive overload is key 🙌🙌😾 #legandgluteworkout #glutesonfire #beginnergluteworkout #summerbod #formyworkoutgirliesonly

22 likes

Hamstring & Glute Focused Workout ✨

Hamstring Focused Leg Workout ✨ Completely in love with this outfit, lift went amazing. Feeling like I’m an absolute boss. Took long but went hard 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 🔥 #lemon8fitness

3 likes

quick but effective glute workout

#glutesworkout #glutes #glutefocusedworkout #gluteworkout

535 likes

A person in a black cropped hoodie and shorts takes a mirror selfie, showcasing their glutes. Yellow text overlay reads "Lets Grow our GLUTES," promoting a glute-focused workout.

A black background displays a white text list detailing a "Leg Day" workout routine. It includes Barbell squats, Leg curls, Leg extensions, Leg press (glute focused), and Calf raises with specified sets and reps.

A person in a grey hoodie and black shorts takes a mirror selfie in a gym locker room. Yellow numbered text overlays provide fitness tips: "① stay hydrated," "② get enough food food = fuel," and "③ get enough sleep! recovery is key."

Build that Booty! Leg Day Glute Focused Workout

Here's the breakdown: Barbell Squats (2 sets of 6-10 reps): This is a classic leg exercise that hits all the major muscle groups in your lower body, with a special emphasis on your glutes! Focus on keeping your core engaged and your back straight to target those glutes. Leg Curls (2 sets

17 likes

Glute Focused Leg Day Guide

Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m

115 likes

A woman in a sports bra and leggings stands in a gym, facing away from the camera, showcasing her glutes. Text overlay reads "GLUTE FOCUSED LEG WORKOUT~".

A woman performs barbell hip thrusts in a gym, with text indicating it's the first exercise and she prefers barbells but a machine can be used.

A woman performs RDL's (Romanian Deadlifts) with dumbbells, hinging at the hips and stopping below the knees, as indicated by the text overlay.

My Glute focused Leg day to GROW the 🍑

This is my staple movements I do to grow the glutes and make my time in the gym the most effective I can. All of these movements have a purpose and work my glutes in different ways. If you want to learn how to grow your glutes too follow my page for more! #Lemon8partner #workout #

53 likes

A woman in a white sports bra and light yellow shorts stands in a locker room, facing away from the camera. Text overlays indicate a "Quad/Glute focused" leg workout.

A woman performs heel-elevated squats using a Smith machine. She wears a white sports bra and light pants. Text specifies "Heel elevated squats. 3X10 SMITH MACHINE Squats."

A woman performs barbell reverse lunges in a gym. She holds a barbell on her shoulders and is in a lunge position. Text indicates "BARBELL REVERSE Lunges 3X12."

Quad/Glute focused leg workout to SAVE!

This leg day is no joke. If you want to grow your legs and specifically your quads save this one! Heres the workout details 👇🏼 -Smith machine heel elevated Squats 3x10 -Barbell Reverse lunges 3x12 -Single leg extensions 10 on each side, do another 10 on each side and repeat

53 likes

Glute focused workout ✨🍑

Ladiesssss, this workout will def give you the pump that you neeed! I did 4 sets of everything! 🍑🍑 You can do this at home! #glutesathome #legandgluteworkout #gluteworkoutvideo #gluteexercises #gluteroutine #personaltrainer #workoutroutine #gymmotivation #fitnessjourney

28 likes

A woman in athletic wear stands with her back to the camera, facing a smith machine in a gym. The image introduces a "GLUTE focused workout" designed to be performed entirely with a smith machine, as indicated by the overlay text.

A woman performs sumo squats using a smith machine, with her feet placed on weight plates for increased depth. The text overlay indicates this exercise is "SUMO SQUATS 3X12" as part of a glute-focused workout.

A woman performs hip thrusts using a smith machine barbell, positioned across her hips while she leans against a bench. The overlay text specifies this exercise as "HIP THRUSTS 3X10" for a glute workout.

GLUTE WORKOUT ON JUST ONE MACHINE!

Grab yourself a smith machine (or can be done with a barbell whichever you prefer) and lets get a full Glute focused workout in! This was designed to build your Glutes and not waste any time.. Remember to warmup prior to this and challenge yourself, no one is going to do it for you and that

166 likes

HOW TO STRUCTURE THE PERFECT GLUTE WORKOUT

BBL DRIZZY WHO??? Here’s some of the tips I use for not only myself but also my clients for structuring glute-focused workouts: When it comes to structuring the perfect workout it’s all about QUALITY over QUANTITY. I know you’ve heard me say it before, but it’s because it’s so important when

26 likes

A woman in blue activewear stands with her back to the camera, facing a mirror in a home gym, showcasing her glutes. A squat rack is visible on both sides.

A woman performs 1 1/4 hip thrusts with a barbell and weight plates, using a bench. The text '1 1/4 hip thrusts | 3 x 10' is overlaid.

A woman performs seated abductions on a bench with a resistance band around her thighs. The text 'seated abductions | 3 x 20' is overlaid.

Glute Growth Program Workout

If you’re serious about growing your glutes, this routine from my Glute Growth Program is a must! We’re hitting every angle for maximum strength and shape. 🍑✨ 🔹 1 1/4 Hip Thrusts | 3x10 🔹 Seated Abductions | 3x20 🔹 Hip Thrusts | 3x10 🔹 RDLs | 3x10 🔹 Bulgarian Split Squats | 3x8 each side

190 likes

A person demonstrates a glute kickback exercise using a long resistance band, with text overlay "BEGINNERS LONG BAND GLUTE WORKOUT AT HOME," setting the stage for an at-home glute workout.

A person performs a glute bridge exercise, lying on their back with a long resistance band across their hips and under their feet. The text "Glute Bridge | 3 x 15" indicates the exercise and reps.

A person demonstrates a B-stance glute bridge, lying on their back with a long resistance band across their hips and one foot slightly forward. The text "B Stance Glute Bridge | 3 x 12" specifies the exercise.

Beginner Long Band Glute Workout | at home

For this workout all you need is a long band to feel the burn as you move through each movement targeting the glutes in every way possible 🍑✨ #glutehomeworkout #glutesathome #glutefocusedworkout #glutesworkoutforbeginners #gluteworkout

57 likes

BBL Allegations Glute Workout 🍑

IG: Marvobodyistea 💕 Alright so this is my typical glute focused leg day 🍑! Warm up on the stair master for 10-15 mins and stretch before and after you workout. I forgot to record HIP THRUSTS & LEG PRESS (foot placement matters depending on what muscles group you’re focusing on) so be on the

272 likes

Glute Focused Workouts

These workout variations helped me transform my glutes in a month and will help you to! 🍑✨ Get summer ready with these workouts below ⬇️ ➡️ Cable kickbacks ➡️ RDLs ➡️ Bulgarian Split Squats ➡️ Reverse Lunges ➡️ Hamstring Curls ➡️ Walking Lunges ➡️ Step Ups #glutefocusedworkout

35 likes

A person's glutes are shown from behind, wearing black shorts, with text overlay indicating '2 Months' of progress. The image is taken in front of a mirror.

A person sits on a grey mat, stretching one leg out and reaching for their toes, with text overlay 'Stretch your legs and lower back'. They are wearing a black t-shirt and sneakers.

A person walks on a purple and black treadmill at Planet Fitness, viewed from behind. Text overlay reads '15 Min Walk with Incline', showing part of their warm-up routine.

‘Easy’ Leg Workout for Glute Growth✨

•Treadmill with Incline for 15 minutes •STRETCHES •Donkey Kicks 10x2 •Fire Hydrants 10x2 •Hip Adduction 10x3 •Hip Abduction 10x3 •Seated Hamstring Curls 10x3 •Leg Press 10x3 •Hip Thrust 10x3 These are currently some of my favorite movements for all around glute growth. To mix it up

155 likes

🍑 GLUTE GROWTH WORKOUT 🔥

4 ROUNDS x 12 REPS 1. Cable Glute Kickback (bench support) ➡️ 12 reps per leg 2. Cable Hip Abduction (lateral kick) ➡️ 12 reps per leg 3. Glute-Focused Romanian Deadlift ➡️ 12 reps 4. Hip Extension Machine (glute bias) ➡️ 12 reps 🔥 Guarda este entrenamiento 🍑 Compártel

70 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ First half of this workout was ROUGH LET ME TELL YA! 🤣 But the second half went really well, did some different things I don’t do often and it all in all wasn’t that bad! Great work 👏 Swipe for full workout details! I post my workouts daily, follow

4 likes

Glute focused workout

Try out this glute focused workout! You can do it at home or the gym. If you are doing at home for an alternative exercise for the glute abductors replace with side leg kickbacks (fire hydrant position). And for the leg press do your choice for what form of squat pulses. Let me know how you lik

2 likes

GET BOOTYLICIOUS: Full Glute Workout🍑

Hip Thrust→> Glute bridges 🍑I super set the both of these exercises and at the end of the last rep I do a static hold at the top for as long as I can. RDLS 🍑When you maintain more of a bent knee that will make this more of a glute focused exercise. If you maintain more straight legs this

134 likes

Band Glute Workout | at home

Band glute workouts like this one are perfect for beginners, as they not only help kickstart your glute growth but also aid in tightening and strengthening your core. #glutehomeworkout #glutesathome #glutefocusedworkout #gluteworkoutvideo #gluteworkout

172 likes

Glute Focused Workout

On Wednesdays we workout glutes!! #glutedayworkout #gluteday #glutefocusedworkout #gluteworkouts #bodytransformation

4 likes

Glute Focused Easy workout

Targets back, glutes, and hams all in one 👏🏼 Follow for more. #glutefocusedworkout #glutesworkoutforbeginners #glutedayworkout #gluteworkoutvideo #glutefocused

19 likes

Glute Focused Workout

It might not look like a lot but I promise your glutes WILL be on fire after this 🔥 Getting back into fitness while being postpartum, I’ve been very intentional with my lifts. Make sure to add in a stretch and warm up before, along with some glute activation exercises! Afterwards make sure to stret

6 likes

Glute Focused Bench Workout🍑

Here’s the full workout: 1. Bulgarian Split Squats X8-10 each leg 2. Single-leg Squat to Forward Lunge X8-10 each leg 3. Step-ups into curtsy lunge X8 each leg 4. Single-leg Hip Thrusts X8-10 each leg 5. 45 Degree Hyper-extensions X15-20 Complete for 3-4 sets🔥 #gluteworkout #womens

51 likes

Glute focused workout split

#softfitness #GirlGrowth #lemon8challenge #letschat #Lemon8Diary

27 likes

See more