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Chalie_Baker
Chalie_Baker

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A person in a swimsuit and life vest sits on a jet ski on a lake, looking back at the camera. The text overlay reads "Thick Summer Workouts." The background features a forested shoreline under a clear blue sky. A Lemon8 logo and username are visible at the bottom left.
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.
A workout guide titled "Beach Booty HIIT" with bikini and sun emojis. It lists a beach HIIT circuit to be repeated 3-4 times, featuring exercises like sprints in sand, jump squats, reverse lunges, lateral bounds, plank leg lifts, and high knees in sand, with a bonus to add resistance bands.
A workout guide titled "Outdoor Yoga" with tree, person, and flower emojis. It describes a glute-flow yoga sequence to improve mobility and glute engagement, including poses like Chair Pose, Warrior III, Crescent Lunge with Twist, Glute Bridge Pose, Tabletop with Leg Extensions, Down Dog to Standing Split, and Fire Hydrant Hold.
A workout guide titled "Booty Circuit" with shoe and refresh emojis. It presents a total body glute circuit to be repeated four times, featuring exercises such as squat to kickback, walking lunges, step-ups or box jumps, side lunge to curtsy, banded lateral steps, and glute bridge with a dumbbell or book.
A workout guide titled "Water Booty" with snorkel, swimmer, and fish emojis. It outlines a water glute circuit to be repeated 3-4 times, including water jogging, pool wall kickbacks, flutter kicks, tuck jumps, side kicks, and underwater squats, followed by cool-down stretches.
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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.

🏋️‍♀️GYM GLUTE GROWTH ROUTINE

This routine is for maximum gains. Use progressive overload (heavier weight over time), and always squeeze your glutes at the top.

🔥 Warm-Up (Glute Activation)

Do 2 rounds of these before lifting!

1. Banded Lateral Walks

* How to: Step side-to-side with a resistance band above knees. Stay low.

* Targets: Glute medius & minimus

2. Glute Bridges w/ Pulse

* How to: Lay down, knees bent. Lift hips, squeeze, then pulse small at the top.

* Targets: Glute max (with medius as stabilizer)

3. Cable Kickbacks (light)

* How to: Using ankle strap, kick straight back, squeezing your glutes.

* Targets: Glute max

💪 Main Workout

1. Barbell Hip Thrusts

* How to: Upper back on bench, bar on hips, feet flat. Drive hips up, squeeze glutes.

* Targets: Glute max (hardest contraction of any glute move!)

2. Romanian Deadlifts (RDLs)

* How to: Hold dumbbells or barbell, slight knee bend. Hinge at hips to lower the weight down your legs, keeping back flat.

* Targets: Glute max + hamstrings

3. Bulgarian Split Squats

* How to: Back foot on bench, front foot flat. Lower straight down, then drive up through heel.

* Targets: Glute max (rear leg), glute medius (balance & stability)

4. Cable Kickbacks or Step-Ups

* Cable Kickbacks: Controlled kicks straight back.

* Step-Ups: Step on high platform, drive through heel.

* Targets: Glute max (extension), glute medius (stabilization)

5. Glute-Leg Press (feet high & wide)

* How to: Place feet high/wide on press plate. Push through heels.

* Targets: Glute max > quads

🔥 Finisher:

3 rounds of:

* 10 Jump Squats

* 10 Banded Side Kicks per leg

Targets: Glute max + medius + cardio boost

🏠AT-HOME BOOTY CIRCUIT

No equipment? No excuses. High reps = high burn.

🍑 Home Circuit (Repeat 3x)

1. Single-Leg Glute Bridge

* How to: Lie down, one leg bent, one lifted. Push hips up using grounded leg.

* Targets: Glute max (unilateral activation), medius (stabilizing)

2. Donkey Kicks

* How to: On all fours, kick heel up and back. Keep core tight.

* Targets: Glute max

3. Fire Hydrants

* How to: On all fours, lift knee out to the side like a dog at a hydrant.

* Targets: Glute medius + minimus

4. Wall Sit w/ Glute Squeeze

* How to: Sit against wall, knees at 90°. Squeeze glutes every few seconds.

* Targets: Isometric glute max/medius

5. Glute Bridge March

* How to: From bridge position, alternate lifting each foot off the ground.

* Targets: Glute max + core stability

6. Curtsy Lunges

* How to: Step one foot behind the other at an angle and lower into a lunge.

* Targets: Glute max + medius

7. Bridge Hold + Pulse

* How to: Hold a glute bridge and add tiny pulses.

* Targets: Glute max (burnout)

🏖️BEACH BOOTY HIIT

The sand adds resistance, increases balance demands, and tones everything!

🌊 Beach HIIT (Repeat 3–4 rounds)

1. Sprint in Sand (20 sec)

* How to: Sprint forward, walk back slowly.

* Targets: Glute max (power), calves, quads

2. Jump Squats

* How to: Squat low, jump high, land softly.

* Targets: Glute max + explosive fast-twitch fibers

3. Reverse Lunges

* How to: Step back, drop back knee down. Front heel push-off.

* Targets: Glute max + medius

4. Lateral Bounds

* How to: Big side-to-side jumps. Land softly, stay low.

* Targets: Glute medius + stabilizers

5. Plank Leg Lifts

* How to: From plank, lift each leg while keeping hips square.

* Targets: Glute max, medius, core

6. High Knees in Sand (30 sec)

* How to: Run in place with knees high.

* Targets: Glute max (hip flexion to extension)

🧘‍♀️OUTDOOR YOGA FOR BOOTY BALANCE

This flow improves mobility, posture, and deep glute stability.

🌻 Glute Yoga Flow (Repeat 2–3x)

* Chair Pose: Knees bent, weight in heels, squeeze glutes.

Glute max engagement

* Warrior III: Balance on one leg, torso + other leg parallel to ground.

Glute medius (stabilizing), glute max (lifting)

* Crescent Lunge w/ Twist: Stretch hip flexors while keeping glutes tight.

Glute max + rotation control

* Bridge Pose: Lie down, hips up, glutes squeezed.

Glute max + spinal support

* Tabletop w/ Leg Extensions: From all fours, extend one leg at a time.

Glute max + medius activation

* Down Dog to Standing Split: From Downward Dog, lift one leg high.

Glute max stretch + strength

* Fire Hydrant Hold: Isometric strength for the medius/minimus

🔁DUMP TRUCK CIRCUIT (Anywhere!)

This is the “I don’t want to think, just get me a booty” workout.

🏃‍♀️ Quick Glute Circuit (Repeat 4x):

1. Squat to Kickback

* Squat, then extend one leg behind you at the top.

* Glute max (kick), glute medius (stabilizer)

2. Walking Lunges

* Long step, drop into 90°. Push through heel.

* Glute max, medius

3. Step-Ups or Box Jumps

* Step or jump onto a platform.

* Glute max + power

4. Side Lunge to Curtsy

* Lateral + crossover glute activation.

* Glute max + medius

5. Banded Lateral Steps

* Stay low, step side to side.

* Glute medius/minimus

6. Glute Bridge w/ Load (dumbbell/book)

* Hip thrust motion using weight across hips.

* Glute max

🌊 PARWATER BOOTY (Pool or Lake Day!)

Water resistance is great for joint-friendly booty sculpting.

💦 Aqua Booty Circuit (3–4 rounds)

1. Water Jogging (1 min)

* Run in place or laps in the pool.

* Glute max (repeated contraction)

2. Pool Wall Kickbacks

* Hands on pool edge, kick leg straight behind.

* Glute max + core

3. Flutter Kicks (hold float or edge)

* Kick feet rapidly.

* Glute max + lower abs

4. Tuck Jumps (water)

* Jump and hug knees to chest.

* Glute max (explosive)

5. Side Kicks (underwater)

* Stand in shallow water, kick legs out to side.

* Glute medius + minimus

6. Underwater Squats

* Squat slow and deep.

* Glute max (resistance doubled in water)

Xo,

Cha

🍑

#gluteactivation #glutestrength #gluteexercises #summerworkout #summerfitness

2025/6/15 Edited to

... Read moreHey everyone! Building strong, defined glutes for summer is a journey, and I’m here to share some extra insights that have really helped me. You’ve seen my comprehensive routines for the gym, home, beach, and even water, but let's dive deeper into making those workouts count! First up, let's talk about Progressive Overload. My ‘Glute Gym Day Split’ and ‘Total Body Glute Circuit’ are designed for maximum gains, and progressive overload is the secret sauce. It simply means gradually increasing the demand on your muscles. In the gym, this often means lifting heavier, but it’s not just about weight! You can also increase reps, add more sets, decrease rest time, or improve your form. For bodyweight exercises, like those in my ‘Bodyweight Glute Circuit,’ try slowing down your movements, pausing at the peak of a contraction, or adding pulses. The key is to always challenge your muscles a little more than last time to keep them growing. Next, Glute Activation is non-negotiable! Many of you might have what trainers call 'lazy glutes,' where other muscles try to take over during exercises. This can lead to issues like lower back pain or knee discomfort. Symptoms often include feeling your quads or hamstrings working much harder than your glutes during squats or lunges. That’s why my warm-up with ‘Banded Lateral Walks’ and ‘Glute Bridges’ is so important – it wakes up those glutes! Really focus on squeezing and feeling the connection before you start your main workout. It makes a huge difference in targeting the right muscles throughout your session. Want to specifically target your Gluteus Medius for that rounder side-booty look and better hip stability? Exercises like Fire Hydrants, Banded Lateral Steps, and Cable Side Kicks are phenomenal. When I do my ‘Beach HIIT Circuit’ or ‘Water Glute Circuit,’ I really emphasize the lateral movements to engage that medius. Think about pushing your knee or heel out to the side with intention, rather than just moving your leg. Finally, for those amazing Burnout Circuits and High Reps – especially with bodyweight – don't underestimate their power! My ‘Bodyweight Glute Circuit’ and the finishers in my gym routine are perfect examples. High reps, even without heavy weights, can lead to incredible muscle endurance and hypertrophy (growth) by creating a deep metabolic stress. Push through that burn! For glute bridges, try adding small pulses at the top for an extra intense ‘glute bridge burnout’, really focusing on that peak contraction. Remember, consistency is key for those ‘Thick Summer Workouts’. Mix and match routines, enjoy the process, and listen to your body. You’ve got this!

25 comments

Erin's images
Erin

Okay the background of that lake looks hella familiar. California?

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Erin case's images
Erin case

U can play bumper boats lol jk

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A screenshot of a YouTube video showing a list of 18 side glute exercises with timings. The video title is "GROW YOUR SIDE GLUTES |HOURGLASS HIPS & BOOTY PUMP~ Hip Dips Workout" by Janekate Fitness, with view and like counts.
A screenshot of a YouTube video displaying a "TODAY'S WORKOUT" routine, including warm-up, sets, and finisher exercises. The video title is "25 MIN INTENSE ROUND BOOTY WORKOUT" by getfitbyivana, showing views and likes.
The ONLY workouts that have worked for me 🍑
I’ve always been super skinny so my biggest insecurity is my butt — It took me a while to realize that my butt was actually toned but my side glutes/ hip dips were the problem— these are the only workouts that have made any difference for me 🥹🍑 Pro tip: form matters ✨doing less with great f
skyla

skyla

3290 likes

GLUTE WORKOUT: 1 chair & 1 dumbbell 🍑 *with cues!
30 minutes + 1 dumbbell + a chair - that's all it takes! This one is for the busy girls who want to grow their glutes 🍑 I'm here to tell you #homeworkouts with minimal equipment + minimal time can still get the job done. I tried to keep this quick & effective home workout to ju
balancedbody

balancedbody

585 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
Maria Teixeira

Maria Teixeira

1145 likes

A woman in athletic wear stands in a locker room, facing away from the camera, with text 'GLUTE STRETCHES to 10x glute growth' overlaid, highlighting her glutes.
Two images show a woman performing a Twisting Glute Stretch on a gym floor, sitting with one leg extended and twisting her torso to the side.
Two images show a woman performing a 90/90 Hip Swivel on a gym floor, sitting with both knees bent at 90 degrees and swiveling her hips side to side.
GLUTE STRETCHES TO MAXIMIZE GLUTE GROWTH🍑
Prioritize stretching for faster muscle reocery and watch the glutes start glute tingggg🙌 the stretches i’ve been loving to do after my workouts: -Twisting Glute Stretch -90/90 Hip Swivel -90/90 Front Tap -Figure 4 Stretch If you try any of these out, let me know how you like them!🥰
Cassidy

Cassidy

919 likes

GLUTE GROWTH TIPS I WISH I KNEW SOONER✨
I wasted YEARS doing random glute workouts until I started training them like this!! If you're a square shaped girl trying to grow your glutes, you NEED to follow all 4 exercises categories🍑 when you pair that with the right structure, results are INSANE bestie🙌 hope this helps, love u x
Cassidy

Cassidy

42 likes

♡ 45 Minute Glute Workout ~ Dumbbell-only ♡
Workout details below: ♡ Single-leg hip thurst (3x10 each leg) (1 minute rest each set) ♡ Romanian Deadlifts (3x12, 8 additional reps for dropset) (2 minute rest each set) ♡ Bulgarian split squats (3x8 each leg) (1 min rest each set) Make sure to warm up with dynamic movements before your w
thefitdoll

thefitdoll

854 likes

Kim Kardashian Glute Workout
Kim Kardashian Glute Workout… but improved! Improving range of motion and form are more important than how much weight you’re lifting. Otherwise you will not target the right muscles or in this case your glutes. Kim has some improvement to do but we all start somewhere and that’s how I also
Maria Teixeira

Maria Teixeira

311 likes

BEGINNER HOME GLUTE WORKOUT
Try these glute building exercises at home! The booty burn will have your glutes plump by the end of the workout 🔥 -THE WORKOUT- ▫️12 Single Leg Elevated Hip Thrust ▫️10 Glute Bridge Curl ▫️15 Elevated Static Lunge ▫️10 Clams ▫️12 Hyperextension Do 3 rounds! Using @movewithhera bands ✨
Maria Teixeira

Maria Teixeira

835 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.
A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.
A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.
Shy Girl Hamstrings and Glute Workout
A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who
Mary Mares

Mary Mares

2362 likes

THE ONLY KICKBACK TUTORIAL U NEED FOR GLUTE SHELF✨
as requested, sharing a video exercise walkthrough just for you🩷 this is the ULTIMATE kickback tutorial if you’re looking to isolate your glutes during your kickbacks and build that upper glute shelf🍑 if ur a beginner at the gym who wants to grow juicy round glutes but aNO IDEA where to start, i
Cassidy

Cassidy

133 likes

A woman in a gym, viewed from behind, wearing a black sports bra and maroon leggings. Overlay text reads 'HOW TO BUILD A GLUTE & HAMMIES WORKOUT' and indicates a duration of '1 hour 10 mins'.
A woman performs a good morning exercise with a dumbbell in a gym. Overlay text outlines a 'DYNAMIC WARM UP (5-10 mins)' including walking, good mornings, leg swings, walking lunges, seated hip rotation, and pigeon pose.
A woman performs barbell hip thrusts on a gym floor. Overlay text details 'COMPOUNDS (2-3 sets, 6-10 reps)' with examples like hip thrusts, RDLs, glute bridges, and squats.
HOW TO BUILD A GLUTE WORKOUT
HOW TO BUILD A GLUTE & HAMSTRING WORKOUT FOR MUSCLE GROWTH 🤝🏼 underlying logic: 🌟 to train effectively, you need a combination of functional body weight exercises, compounds (an exercise that uses several muscle groups to perform the exercise), isolations (movements that focus heavily on a
marissa

marissa

480 likes

An anatomical illustration of glute and leg muscles showing a '4 Weeks Rounder Butt Challenge'. It details five exercises: Leg Raises, Glute Bridges, Lunges, Donkey Kicks, and Leg Glute Bridges, each with a recommended 3 sets of 15 repetitions, targeting glute and leg development.
✨✨Glute Workouts for round booty✨✨ 🍑 💯
🍑 Get Your Booty Pumped! 🍑 Hey fitness enthusiasts! 💪 Are you ready to sculpt and strengthen that peachy booty? 🍑💥 Join me as we dive into some killer booty exercises that will leave you feeling strong, confident, and ready to conquer the world! 1️⃣ Squats: The classic booty builder! Drop it
Dee

Dee

9838 likes

Hey yall here are 3 glute workouts for the gym.
#glutes #fyp #stepups #Fitness #fitnessjourney
Brittany Barbee

Brittany Barbee

97 likes

✨Glute Workout✨
🤍Knee Tuck to Diagonal Kickback 3 x 15 (hands in front of shoulders) 🤍Glute Bridge Kick Outs 3x 25 🤍Kickbacks 3 x 15 🤍Glute Bridge Single Leg Raise 3 x 25 #glutes #gluteworkout #moveyourbody #health #wellness #workout #workoutroutine #athomeworkout #workoutsforwomen #
Marli

Marli

250 likes

Workouts to grow your glutes 🍑🔥
Everybody wants to grow their glutes or at least tone them, but let’s make sure we’re doing it with intention. There are 3 parts to the glutes so there are specific workouts that target those specific areas! You target upper glute workouts to target your shelf, side glute workouts to target you
Que

Que

870 likes

Glute Workout at Home
When I’m doing bodyweight or really light weight (my ankle weights are 1 pound), I like to do a few more exercises than I normally would if I was training legs with heavier weight. Here’s the workout: 🩶Squats: 4 SETS X 15 REPS 🩶SL Deadlift: 4 SETS X 12 REPS 🩶Donkey Kicks: 4 SETS X 10 REPS 🩶F
Alexis Nielsen

Alexis Nielsen

90 likes

GLUTE WORKOUT THAT QUADRUPLED MY GLUTE SIZE✨
GLUTE routine🍑 This workout is UNHINGED😂 My legs felt like they were going to give out after but this is one of my favorite workouts coming straight from my 8 week glute growth program🤌🏼 This targets both the glutes/hamstrings, with most of the movements being glute bias,m so you can really activat
Cassidy

Cassidy

537 likes

4 Glute Exercises That Actually Grow Your Glutes
I used to do random leg workouts and wondered why nothing was changing. Once I focused on training my glutes properly — upper + lower — everything shifted. These 4 exercises target shape, lift, and fullness. Consistency is the real secret. Save this for your next workout 🍑
Glutes . Abs . Strength

Glutes . Abs . Strength

301 likes

Cable Glute Kickback Variations🍑
KNOW THE DIFFERENCE: Cable Glute Kickback Variations🍑 Not all cable “kickbacks” hit your glutes the same way, here’s how each one works: 1️⃣Standing Hip Abductors (Leg out to the side) Muscles worked: Side glutes (glute medius) builds width & shape at the top of your hips. ✅Keep your
Lillid4fit

Lillid4fit

519 likes

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