🍑 Glutes day burn 🔥 #legsday
Sculpting that peachy glutes— here's my full routine that keeps me on track! 💪🏻
I lost 5kg in 4 months and workouts like these helped me stay consistent even when life got busy.
Save this for your next leg🦵🏻day!
🏋🏻♀️ Workout Breakdown
1. Hip Thrusts
• 20kg x 12 reps
• 25kg x 12 reps
• 30kg → drop set: 20kg → 15kg
2. Sumo Squats
• 18kg x 3 sets of 12 reps
3. Romanian Deadlifts (RDLs)
• 23.75kg x 12 reps
• 26.25kg x 12 reps
• 27.5kg x 12 reps
4. Lying Leg Curl
• 15kg x 12 reps
• 17.5kg x 12 reps
• 20kg x 12 reps
• 22.5kg x 8 reps → 15kg x 8 reps
5. Hip Adduction
• 41.25kg x 25 reps 🤣 (too light for me 🙈)
• 45kg x 15 reps
• 52.5kg x 20 reps
6. Treadmill Cardio
• 30 minutes
💡Tips
• Always warm up before starting leg day
• Focus on form over weight
• Drop sets are for glute activation
• Don't skip cardio— it helps with endurance and fat loss
#glutes #gluteworkoutforwomen GluteWorkout #FatLossTips #SGFitFam #WeightLossWorkout
#StrongNotSkinny #gymgirlsoflemon8
For those looking to enhance their glute and leg workouts, consistency is key. I found that starting each session with a proper warm-up not only reduced injury risk but also improved my performance during heavier lifts like hip thrusts and Romanian deadlifts. In addition to the listed exercises, incorporating variations such as Bulgarian split squats or step-ups can target different muscle fibers, promoting balanced muscle growth. Nutrition also plays a vital role; consuming adequate protein supports muscle recovery and growth. Cardio sessions, like my 30-minute treadmill routine, boost endurance and aid fat loss, complementing strength training well. I recommend gradually increasing weights while prioritizing good form to maximize glute activation and avoid strain. Remember, everyone's body responds differently, so listen to yours and adjust intensity accordingly. Tracking progress through photos or measurements can keep you motivated on your fitness journey. Stick with it, and your peachy glutes will thank you!
