87 followers

Follow

Follow

Follow

1/3

20 saved

119

8

Glute Growth Progress: July 2024 to April 2025

🍑💪🏋️‍♀️

I started the gym in July 2024. I was very small, I weighed about 109lbs and I am 5’5.

Glutes have been the hardest for me to grow, it is a very slow process and takes a lot of hard work, discipline and proper nutrition.

I started the gym as a recovering anorexic, hence my small build but the gym made me feel better about eating.

My nutrition has gotten a lot better, I put on healthy weight and gained muscle mass. I don’t know how much I weight currently, as the scale is just a number.

Remember ladies (and gentlemen) it is not about the number on the scale!! It is about how your clothes fit, how you feel in your own skin and that you are taking proper care of your mental and physical wellbeing 🩷

2025/4/24 Edited to

8 comments

I LOVE THIS OMG

🇨🇦 Jellybean 101

I have struggled my whole life with putting weight on. it's been a struggle to stay at 100 pounds. I lost my home and pets to a house fire in November and went down to 80 pounds. I have been working out now for the last 2 and half months and feel so much better. im putting weight on, and at 38 today ( my birthday) I am looking better and more flexible then I ever have been before

See more comments

Related posts

A collage showing a woman demonstrating four different glute stretches: standing pigeon, knee pull, deep squat, and pigeon pose. The image is titled '4 STRETCHES FOR GLUTE GROWTH SWIPE FOR MORE'.

A woman in a white t-shirt and blue shorts performs a standing pigeon stretch, bending forward with one ankle crossed over the opposite knee, against a dark background.

A woman in a white t-shirt and blue shorts performs a knee pull stretch, standing and pulling one knee towards her chest, against a dark background.

Stretches for glute growth

If your glutes and hips feel tight & sore, this post is for you! Spending a lot of time sitting and not enough time stretching can lead to tight glutes and hips over time. This makes it hard to get a full range of motion during glute exercises. Also, blood flow could become restricted through m

3248 likes

MY TOP GLUTE GROWTH WORKOUTS - cpt 🍑

some of the BEST exercises to do for glute growth 🍑👀 you want to make sure you’re working ALL of the glute muscles ~ maximus: largest & makes up the fullness & most mass medius: 2nd, makes up more of the shelf (in addition to the upper glute max division) minimus: deep to medius &

7271 likes

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4575 likes

A top-down view of a person's feet in white sneakers on a gym floor, next to a bench with dumbbells and a water bottle. Text asks about a 5-day glute growth and slim waist workout plan, with a response 'I got you->'.

A black screen displays the 'Day 1: Glutes & Core' workout plan, including warm-up, exercises like Barbell Hip Thrusts and Cable Kickbacks, and a Stairmaster finisher. It also shows the date and a 'Follow for more' prompt.

A black screen displays the 'Day 2: Upper Body Strength' workout plan, including a rowing machine warm-up, exercises like Dumbbell Bench Press and Lat Pulldowns, and a HIIT sprints finisher. It also prompts to 'Check link in bio'.

5 day workout plan for glute growth 🍑🔥

#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle

1621 likes

A woman in athletic wear measures her glute circumference with a pink tape measure. The image features the title "How to Measure Glute Progress (without the scale!)" with a ruler and peach emoji, indicating the article's focus on glute measurement.

A woman in a brown athletic top and leggings stands sideways against a wall, demonstrating a pose for progress photos. The text overlay advises, "Progress Photos: Take weekly photos in the same lighting and pose to track visible changes."

A woman in brown athletic wear uses a pink tape measure to track her glute circumference. The text overlay states, "Measurements: Use a flexible tape measure to track your glute circumference at the widest point. Measure monthly for accurate results."

How to Measure Glute Progress (without the scale!)

The scale doesn’t tell the full story. Here’s how to track real glute progress! ▫️Progress Photos: Take weekly photos in the same lighting and pose to track visible changes. ▫️Measurements: Use a flexible tape measure to track your glute circumference at the widest point. Measure monthly for ac

453 likes

A person taking a mirror selfie, showing their back and glutes, with the overlay text 'SNACKS TO EAT FOR GLUTE GROWTH' and a 'Swipe' arrow.

A hand holding a protein bowl filled with granola, blueberries, strawberries, and banana slices, with the text 'PROTEIN BOWL' overlayed.

A white bowl filled with a variety of nuts including walnuts, cashews, hazelnuts, almonds, and pistachios, with the text 'NUTS' overlayed.

HEALTHY SNACKS FOR GLUTE GROWTH🍑

I’ve finally grew into the healthier version of me meaning: I don’t just go to GNC or the vitamin shoppe anymore to look for protein snacks. All of the harmful ingredients is what made my stomach grow too lol!!! These snacks are waaaaayyy healthier and can help your body grow. The protein bar

9032 likes

4 stretches for glute growth🍑

Stretches to add to your routine for glute growth & why they work⬇️ While there are no magic stretches that can grow your glutes, stretching can help improve your mobility and range of motion. Being able to safely move your body through a greater range of motion under load will equal more gl

3466 likes

MUST TRY STRETCHES FOR GLUTE GROWTH!

Hey beauties! YOU NEED to try these glute stretches right after your workouts especially if you want to see growth. Doing these stretches will help you with muscle recovery and can increase overall performance. These stretches are simple yet effective especially if you do them on a daily basis. I h

5158 likes

A high-protein meal featuring scrambled eggs with spinach, sliced avocado, strawberries, and blackberries, illustrating a quick and easy meal to support glute growth.

A weekly meal planner table outlining breakfast, lunch, dinner, and snack ideas for Monday through Sunday, designed for a high-protein diet.

A comprehensive grocery list categorized into proteins, vegetables & fruits, grains & carb alternatives, dairy & dairy alternatives, and other items, for the 7-day meal plan.

High Protein 7 Day Easy Meal Plan Glute Growth 🍑

Hi Ladies! Another week another meal plan ◡̈ Here is a 7 day high protein meal plan with easy and quick meals to support glue growth. Macros will depend on your serving size per meal. Each person has a different goal. However, to build muscle it’s recommended to consumer 1.6-2.2 grams of pr

4888 likes

A woman in black workout attire takes a mirror selfie in a gym, illustrating her 'before' physique with labels pointing to 'Little Plump' glutes and 'Small Legs' for glute growth transformation.

A woman in olive green workout attire takes a mirror selfie outdoors, illustrating her 'after' physique with labels pointing to 'Fatty' glutes and 'Stronger Legs' after glute growth.

A 'Carb & Protein Breakfast' meal featuring a strawberry smoothie, scrambled eggs, breakfast potatoes, toast, and turkey sausage on a white plate.

FOODS FOR GLUTE GROWTH🍑

Babes your glutes are growing because you’re BARELY EATTINGGGGG. The gym is such a gift sent from heaven but we have to feed our muscles + gains. I was on this journey for about 6 months. Very consistent and made sure to take care of myself by eating the right foods, recovering and having fun wi

5775 likes

A person in black athletic wear stands in front of a mirror, with text overlay reading 'What I eat in a day for a flat stomach & glute gains' and a 'SWIPE' arrow. Dumbbells are visible on the floor.

A white container of 'Beef Collagen Peptides' dietary supplement sits next to a green insulated cup filled with coffee, labeled as 'Collagen coffee' in yellow text.

A white plate holds cooked steak pieces and scrambled eggs, accompanied by a tall glass of a red smoothie, labeled as 'Breakfast' in yellow text.

Gym girls eats for a flat stomach & glute growth

Right now my goal is to grow my glutes while maintaining a flat stomach. In order to do that I always have to make sure my diet is on point. Here’s an example of what I eat in a day to achieve my goals. Collagen coffee + honey is the first thing I always have. My coffee has 20g of collagen prot

1883 likes

maximum glute peach 🍑 growth

Step Ups are versatile and super effective when it comes to targeting all the three major muscle groups in your glutes - the gluteus maximus, medius, and minimus. Plus, they're excellent for improving your balance and stability. Why Step Ups? 1️⃣ They activate your entire lower body, includ

988 likes

Must try stretches for glute growth 🍑

If you’re looking to grow your glutes you have to give these stretches a try! Not only can these help with sore glutes, but it also helps if you have tight glutes. Stretching your glutes will allow you to get a better mind muscle connection during your workout. Also, it can help with recovery. H

1018 likes

Glute Growth Cable Machine Workout

#healthylifestyle2024 #glutegrowth #cablemachineworkout #gluteworkout #lowerbodyworkout

97 likes

hyperextension for glute growth

#healthylifestyle2024 #glutegrowth #gluteworkout #glutegains

98 likes

HOW TO 10X YOUR GLUTE GROWTH IMMEDIATELY🍑⬇️

Feel like you’re doing everything right but seeing the BARE minimum? that was me for like 2 years lol. these small changes have made the BIGGEST difference on my fitness journey and helped me grow my glutes 10x faster✨ i hope all of this info is helpful and gives you a better understanding on ho

504 likes

A woman in a white crop top and gray shorts takes a mirror selfie in a locker room, with text overlay "THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱".

A woman performs a hip thrust exercise in a gym, with text overlay "HIP THRUST OR GLUTE BRIDGE 3-5 sets 8-12 reps".

A woman performs an RDL or deadlift exercise with a barbell in a gym, with text overlay "RDL OR DEADLIFT 3-5 sets 8-12 reps".

THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱

Glute growth doesn’t have to be complicated!! These are the 5 exercise variations that are absolutely necessary for growth🌱 If you’re trying to grow your glutes your primary focus should be : 1. Eating enough WHOLE foods : high protein! 🍗 2. Perfecting FORM and applying progressive over

3301 likes

A split image shows a woman's glute transformation from 2020 to 2024, demonstrating glute growth. Text reads 'glute growth 101 basics to build juicy glutes' and 'Built By Linds'.

A collage of four images shows a woman in purple activewear performing various glute exercises in a gym, illustrating optimal training techniques.

A collage of four images displays different healthy meals like salad, breakfast, sushi, and One Sol plant protein powder, emphasizing nutrition for glute growth.

GLUTE GROWTH 101 🤝🏼 building juicy glutes ~ basics

if you’re going into 2025 w the new or continued goal of building your glutes, you’ve come to the right place 🫡 I’m a CPT & women’s fitness coach specializing in glute growth (& ofc overall physical & mental growth) 💪🏽🍑🧠 I started my journey 6+ years ago w the goal to BUILD MUSCLE

792 likes

Glute growth tricks!

The most important part - CONSISTENCY AND PATIENCE! Take progress pictures. Stick to your routine. Eat and sleep enough. And don’t be too hard on yourself, we all start somewhere 💕 @Lemon8 Fitness #embracevulnerability #Fitness #fitnessmotivation #fitmom #momsoflemon8 #glutegains

1772 likes

A woman in athletic wear poses in a gym mirror, showcasing her glutes. Overlay text reads "HOW TO CARB CYCLE FOR GLUTE GROWTH WITHOUT GAINING TUMMY FAT," introducing the topic.

A close-up of a bowl filled with a meal containing shredded chicken, grains, and sauce. An overlay states, "LEG DAYS eat higher carb higher protein lower fat," illustrating a carb cycling meal.

A salad with leafy greens, avocado, chickpeas, and chicken, alongside a cold beverage. An overlay indicates, "REST DAYS eat low carb high protein moderate fat," showing a meal for rest days.

HOW TO CARB CYCLE : GLUTE GROWTH

if you’re looking to grow your glutes/legs and are concerned with gaining tummy fluff from the higher food intake you might want to consider a carb cycle! First find your macros based on your TDEE (total daily energy expenditure) and then adjust your macros based on that number! Set your ma

650 likes

ULTIMATE JUICY GLUTE WORKOUT 🍑

full workout & details on my youtube🫶🏼 ps if you help me get to 10K I’ll cry 🥹 bringing you a leg day but make it GLUTE focused👀 I put all my fav glute optimal workouts together to create the ULTIMATE glute focused leg day!!! #Lemon8Diary #healthylifestyle2024 #gluteworkout #gl

520 likes

Glute growth: how to grow your glutes 🍑

There's no magic pill—just hard work and smart training. But there are a few key things I wish I knew when I first started! 🏋️‍♀️ 1. Progressive overload is non-negotiable. It’s not just about doing more reps, but about increasing weight, intensity, and/or time under tension over a period o

27 likes

A woman in a red jumpsuit takes a mirror selfie, showcasing glute growth. An inset image shows her before, in black shorts, illustrating a transformation from 'this' to 'this' for glute development.

A woman demonstrates hip thrusts with dumbbells on a bench, illustrating the exercise. Text provides instructions to 'GO HEAVY', use full range of motion, push through heels, go slow, and consider B-stance for isolation.

An anatomical diagram of a male figure performing a dumbbell sumo squat, highlighting leg muscles. Text instructs to place feet wider than shoulder-width, push weight through heels into the glutes, and maintain a straight spine.

Top exercises for glute growth

I have always struggled with all of my extra fat going to my hips and legs…. as most women do. These are the three exercises that I have found the most success with building muscle and definition in my legs! && don’t be afraid to lift heavy! If you’re not seeing progress, it’s most likely b

2400 likes

A split image displays a 'before and after' comparison of glute transformation over 12 weeks. The left 'before' side shows a person's glutes from the side, while the right 'after' side shows a more developed view from the back, both in green leggings. Text overlays explain the glute growth journey.

2 Major Exercises for Glute Growth!🍑

For ME personally, in the past 3 months I’ve seen the most glute growth + cuff under my booty from: •HIP THRUSTS! Is THAT GWORLLL, add weight to her and you’re set. I started off with 50lbs & progress every 2 weeks to make sure I can handle more weight, I am currently at 95lbs, and going 💪🏾.

675 likes

A woman in a gym locker room takes a mirror selfie, highlighting her glutes. Text overlay reads "BUSY GIRL GLUTE GROWTH (4 day strength focused; 3 days of rest)" with emojis depicting glute and strength progression.

A woman takes a mirror selfie in a gym, standing inside a squat rack. Text overlay states "4-day strength- focused workout split to promote glute growth and allows 3 days of rest for you" with peach and fire emojis.

A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.

BUSY GIRL Week Split for GLUTE GROWTH🍑📆

4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

977 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

10X GLUTE GROWTH W/ GLUTE ACTIVATION🍑✨

DO NOT underestimate the power of a little glute activation… it’s all in the prep bay beee🤌🏼 love warming up with these isolation exercises to establish that mind-muscle connection on the onset so that my glutes are fully activated during my lifts! we’re targeting all 3 parts of the glutes with the

505 likes

A woman in light athletic wear and ankle weights stands in a gym, adjusting headphones, with text overlay "build a: GLUTE ROUT!NE w full workout example SWIPE" indicating a workout guide.

A woman performs a KAS glute bridge on a weight bench in a gym, illustrating a concentric movement for glute training.

A woman in a gym performs Romanian Deadlifts (RDLs) with dumbbells, demonstrating an eccentric movement for glute development.

The perfect glute routine🍑

How to build the perfect glute routine 👀 hitting all the glute muscles: glute maximus, medius & minimus doing the right variations of movements (as included in the post) the principles of growth besides exercise selection are key 👏🏼 - nutrition: making sure you’re getting enough calori

1013 likes

🍑 At-Home Glute Growth Plan

#girlgrowth #lemon8challenge 🍑 At-Home Glute Growth Plan (No Gym Equipment) Goals: Build strength, shape, and size in your glutes using resistance and volume. Equipment: Backpack with books/water jugs, stairs, couch/chair, resistance from your own body. Day 1 – Glute Activation + Stren

886 likes

HACK YOUR HIP THRUST FOR GLUTE GROWTH🍑

the amount of times i’ve readjusted myself against the bench for hip thrusts until it ✨just felt right✨… at this point i have lost count😂 if you want to save yourself some time, try this little hack when setting up for hip thrusts because it really makes ALL the difference🙌 #Lemon8partner #

325 likes

workout split idea for leg & glute growth

my current workout split to focus on growing my legs and glutes! usually my week will look something like this: monday: quads & glutes tuesday: shoulders wednesday: glutes and hamstrings thursday: rest friday: back saturday: quads and hamstrings sunday: rest #lemon8partner #l

541 likes

30 day squat challenge for glute growth🍑

Get ready to grow your glutes with this 30-day beginner squat challenge—— 🔥THE CHALLENGE 🔥 Day 1: 20 Bodyweight Squats Day 2: 25 Bodyweight Squats Day 3: 30 Bodyweight Squats Day 4: 35 Bodyweight Squats Day 5: 40 Bodyweight Squats Day 6: 45 Bodyweight Squats Day 7: Rest Day

330 likes

A split image shows a woman's glute transformation from 2023 to 2024, demonstrating glute growth. She poses in workout attire, taking mirror selfies, with "TOP GLUTE GROWTH EXERCISES" text overlaid.

Top glute growth exercises

Every one is different , but these have been staples to help me grow! #glutegrowthjourney #glutegain #glutes #fitnesstips #fitnessjourney

2354 likes

A split image comparing a person's glute progress from 2023 to 2024. The left side shows them in sweatpants in 2023, and the right side shows them in form-fitting pants taking a mirror selfie in 2024. Text expresses anticipation for further gains in 2025.

1 year glute progress

#glutegrowthjourney #glutetransformation #glutegains #gym #gymgirltiktok

908 likes

A woman takes a mirror selfie, with text overlay stating 'HOW I GREW MY GLUTES in 3 months While Being Deployed In The Desert,' indicating a fitness journey.

A side view of a woman's lower body on December 5, showing her glutes with text 'No shelf whatsoever' and 'No shape/ Not round at all,' illustrating her starting point.

A side view of the same woman's lower body on February 28, showing glute progress with text 'Little baby shelf' and 'Way more shape/Round-ish,' indicating development.

3 Month Glute Progress

I’ve struggled with small-booty-syndrome for the longest. This is the most consistent i’ve ever been. I wanted to make sure I come back home from this deployment a new me and show that I put work in!! It can be a struggle for me getting my proper daily protein intake while not being able to coo

468 likes

A woman in a white shirt and orange shorts uses a Smith machine in a gym. Text on the right says "LET ME HELP YOU BUILD YOUR GLUTES" with a Smith machine icon, promoting glute-building exercises.

A woman in a white shirt and orange shorts uses a Smith machine. The image lists "Smithmachine" exercises for glute growth: Reverse Lunges, Good Mornings, Bulgarian Split Squat, Step-Ups, and Hip Thrusts.

A woman in a white shirt and orange shorts uses a Smith machine. The text describes her lower body workout routine: "I do these every Mon, Wed & Fri for lower body. I went up on the weight now so I do 4 sets of 8-10 as of today Jerrica.J".

My Go-To Glute Building Exercises

#healthylifestyle2024 #fitnesstips #fitnessmotivation #glutegrowth #gluteworkout #smithmachineworkout

101 likes

Maximum glute peach 🍑 growth

MY GYM ROUTINE FOR 2 - 3 months……. WARM UP: Donkey Kick, Fire Hydrant, Posterior Plank, Clams. 1.TRAP BAR DEADLIFT 10 x4 increase x5 2.LEG PRESS 8 x3 (glutes, inner thigh) 3.BULGARIANS 8 x3 up weight x2 4.END WORK OUT with once place LUNGES(burn out) 😵‍💫 #gaintrainshred #glutesathome #20

1049 likes

A split image showing a woman's glute transformation, with a 'before' picture on the left and an 'after' picture on the right, illustrating the results of the top 3 glute exercises.

A woman performing barbell hip thrusts in a gym, with a resistance band around her thighs, demonstrating the first glute exercise.

A woman performing glute-focused back extensions on a hyperextension bench in a gym, illustrating the second recommended glute exercise.

Top 3 glute exercises

If I had to pick only 3 glute exercises to do for the rest of my life these are the 3 I would pick! Hip thrusts, GF back extensions, and RDL’s have completely transformed the way my glutes look. Hip thrusts work your glutes in a shortened position, where your glutes feel the most tension at the

37 likes

See more