xo.yass ✝️🌸

142 followers

Follow

Follow

Follow

7 saved

8

11

Glute + quad workout 🫡

Are you running short on time? Try this workout, using only dumbbells! 🔥 I have a 4 week program that you can do from the comfort of your own home. 🩵 #legworkoutsfordays #legsandglutesworkout #gymgirl #fitnesstips #fitnessjourney

2024/9/28 Edited to

Achieving strong glutes and quads can be done efficiently with just a pair of dumbbells. This workout is designed to maximize your time with exercises like sumo squats and jump rope intervals, tailored for those looking to enhance their fitness without needing a gym. Not only are these movements great for strength, but they also engage your core, improve balance, and promote overall stability. It's beneficial for both beginners and experienced athletes aiming to build muscle tone and endurance. Additionally, consistency is key! Following a structured 4-week program will help track your progress and encourage regular workouts that fit into any busy schedule. Don't forget to warm up before starting to prevent injuries and enhance performance. For an effective home workout, integrating these exercises can lead you on a positive fitness journey. Share your results and connect with others using the hashtags #fitnesstips and #fitnessjourney to inspire and motivate one another!

11 comments

Welcome to our community! Looking forward to seeing more from you 💛

Related posts

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

4387 likes

5 day workout plan for glute growth 🍑🔥

#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle

1619 likes

ROUND GLUTE WORKOUT AT HOME🍑

DON’T try this workout if you want round, plump glutes! All jokes aside, this workout is amazing especially if you want to grow your glutes and see results. If you have a resistance band or dumbbells, grab them and let’s get started with the workout! Perform the following exercises: 1- Side t

1991 likes

Knee friendly Glute workout, save | TRy✅

Knee-Friendly Glute Growth Workout. No squats, no problem! These exercises are gentle on your knees but still fire up your glutes for serious growth; 🔥 Exercises: - Donkey Kicks (isolation magic!) - Glute Bridge (activate those glutes) - B-Stance RDL (target glutes & hamstrings) - Glute

6272 likes

GLUTE + QUAD focused leg workout

Another leg day for the win this week! A new month of strength movements to keep in check with our progressive overload. This one focused a little more on quad & glute work and can be done with dumbbells only! SINGLE MOVEMENT 3X 12 pulsing plié squats SINGLE MOVEMENT 4X 12 | 10 | 1

589 likes

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

1071 likes

BED GLUTE WORKOUT 🍑🍑🍑

Another bed series workout for you! I absolutely love these glute exercises because they are so effective at targeting the largest part of the glutes (gluteus maximus). The key with these exercises is to squeeze each and every muscle. You may also add a resistance band for an extra challenge! Here

4032 likes

IN BED GLUTE WORKOUT BURNOUT 🍑

IN BED GLUTES WORKOUT BURNOUT !! Back at it again with another bed workout series …. Today we have an amazing glute workout to get you toned for summer, let’s go! 1- Donkey kick to crunch - Perform for 45 seconds, rest for 20 seconds, repeat 3x. 2- Donkey kick pulses - Perform for 45 seconds, r

5436 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

1196 likes

workout split for leg & glute growth

i’m a wellness competitor, so growing my legs is a MUST. but regardless of that, i love this split to be able to focus on on growing my legs and glutes! i train 5x a week and do a little cardio after each training session. to focus on growing my lower body, i hit legs 3 times a week and upper bo

1081 likes

MUST TRY GLUTE WORKOUT IN BED👀

Have you thought to yourself, “I want to workout but I don’t feel like it…?”. Well this is your official sign that there are NO excuses and you can still get the workout done! Grow your glutes from your BED by following these exercises: In bed booty burn workout: 1- Kickback pulses: Perform

10.3K likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

860 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

917 likes

30 day glute workout at home 🤍

Try this 30 Day Glute Challenge ✨GET A BIGGER BETTER BUTT IN 30 DAYS 🤍 (I recommend starting at the beginning of the month ✨) COMMENT DOWN BELOW MORE TIPS AND TRICKS ✨ I LOVE TEACHING AS WELL AS LEARNING WITH YOU GUYS 🤍 EAT WELL AND STAY HYDRATED ✨ Tags: #glutehomeworkout #summerbod #

2437 likes

Gym vs. Home Glute Workout

Looking for alternatives to workout at home? Try these out for your next lower body day. ▫️Gym | barbell squat 3 x 10 Home | squat pulses 3 x 20 ▫️ Gym | barbell hip thrust 3 x 10 Home | single leg hip thrust pulses 3 x 20 each side ▫️Gym | dumbbell step ups 3 x 8 each side Home | step up p

3063 likes

Lazy Girl Glute Workout

Not really lazy because you are getting the work done! But this exercise is perfect for those days when you are just not feeling it but still want to get a workout in. It is more of beginner workout so this is great if you’re just starting out your journey! The resistance weight that you use can be

36.9K likes

Upper Glute Workout

Try this home upper glute workout at the end of your training session for a complete burn and glute pump 🔥 I do this finisher at the end of each glute session to help shape the upper glutes. Using a band will be best and you can apply progressive overload by starting with the light band and going u

2162 likes

MUST TRY COUCH GLUTE WORKOUT🍑

Want to workout from your couch? Grab a dumbbell and let’s get this workout started! I highly encourage you to go for a heavier weight so that you can increase the intensity. For beginners, start with a lighter weight and work your way up. Follow these exercises listed below: Perform all exercis

2172 likes

DUMBBELL ONLY GLUTE WORKOUT✨ Home Friendly

Beginner friendly glute growth workout using dumbbells ONLY!! So you can do this at home, at the gym, in your hotel room… wherever! And the gains do not disappoint👏 We’re working with 5 solid glute growth exercises that work all parts of the glutes to get you that round, peachy shape🍑 One thing abo

2359 likes

Glute focus workout

#glutesonfire #gluteday #glutefocusedworkout #gluteworkoutvideo

8287 likes

Glute Burn Incoming 🍑🔥

🚨LINK IN BIO 4 WEEK WORKOUT PLAN🚨 Try this killer lower body workout for a serious lift. 1️⃣ Elevated RDLs 2️⃣ Dumbbell Squats 3️⃣ Elevated Sumo Squats 4️⃣ Reverse Lunges into Step-Ups 5️⃣ Treadmill Incline ( because we finish strong) 🧨 4 sets of 12-15 reps each exercise. Trust me yo

644 likes

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

526 likes

Smith machine only glute workout ❤️‍🔥

Smith machine is way better than free weight in my opinion because you can really slow down and control your movements better 🫶🏼 Although free weight is goo for balance and building strength 💪🏼 Here is the entire smith machine workout that helped me transform my glutes 🍑 Sets x reps ✨ 3/4

1496 likes

BEGINNER FRIENDLY GLUTE WORKOUT (DUMBBELL ONLY)

if you’re a beginner in the gym or only have 30 minutes and a dumbbell to do a quick glute workout, you gotta try this juicy glute workout! - bulgarian split squats 3x10 - hipthrust 3x10 - sumo squats 3x10 - elevated lunges 3x10 save and try this next glute day for a good burnnnn #glu

2984 likes

Flat Tummy & Bigger Glute Workout

This is my go to routine when I can’t make it to the gym. Pelvic thrusts 3 sets x 10 Fire hydrants 2 sets x 10 in each side Donkey kicks 2 sets x 10 in each side Leg lift, arm raises 2 sets x 15 in each side squats - 3 sets x 10 High-Knee Lunges 2 sets x 10 You WILL feel the burn, but s

1788 likes

Home Glute Workout | for beginners

A beginner-friendly workout you can crush at home with minimal equipment 🍑 This routine targets your overall glutes, with a special emphasis on sculpting those upper glutes. We’re going deep, all thanks to the magic of @movewithhera bands—because who doesn’t want to take their glute game to the nex

9331 likes

Try this quad & glute workout routine 🦵

Smith machine glutes and quads workout❤️‍🔥 Exercises: 1. Kas glute bridges - 5 x 8-12 reps 2. Bulgarian split squats - 4 x 10-12 reps 3. Sumo squats - 4 x 12 reps 4. Stationary lunge - 4 x 12-15 reps Let's crush today's workout 💪 #glutesworkout #smithmachine #quads #leg

267 likes

Intense glute and leg workout

#fitness #gym #workout #fitnessmotivation #gluteworkout

4198 likes

Glute-focused Workout

These exercises will grow your glutes and not legs! #fitness #glutes #gym #gymmotivation #gymlifestyle #fitnessmotivation

1314 likes

quad & glute workout for growth 😮‍💨

the quad and glute workout that had me waddling out of the gym 💀 1. leg extension | 4 sets of 12, 10, 8, 8 reps. increase the weight each set! 2. hack squat | 3 sets of 8, 8, 15 reps. the top two sets should be heavy, then reduce the weight for the last set of 15 3. squat machine | 3 sets

354 likes

QUAD & GLUTE WORKOUT 🔆

Save this workout ⬅️ 🎥daileylifts kills the lower body with this one ‼️ Leg day essentials: squats, lunges, and a dash of determination. #l8r2023 #Lemon8Diary #legday #workout #workoutroutine #goals #gym #gymmotivation

450 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

533 likes

3 RDL VARIATIONS SUPERIOR FOR GLUTE GROWTH🍑

WHY I LOVE THESE RDLS FOR GLUTE GROWTH⬇️ Single Leg RDLs- Easily one of the top exercises for helping me get that round shape in my glutes🍑 I especially love doing these on the smith because it allows me to go deeper into the movement with better control and full engagement in my glutes (without

51 likes

Dumbbell Glute Workout

I lost 100 pounds at home before even getting into a gym doing workouts just like this! A shy girl workout basically is a workout catered to those who struggle with a general feeling of ‘gymtimidation’, a term for feeling anxious, self-conscious and scared when in public exercise spaces. You can do

6829 likes

Glute Workout || Summer Glute Routine 🍑🍑🍑

#simpleworkouts #gluteworkoutathome #summerbodyinprogress #plussizeworkout #summerbodycoming

426 likes

Best glute workout routine ✨

#glutesandhammies #glutegrowthjourney #gluteday #glutegains #gluteroutine

1127 likes

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

2351 likes

Quad and Glute workout

#legandgluteworkout #glutes #bodytransformation #glutesonfire #quadsandglutes

70 likes

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

52 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

849 likes

QUAD & GLUTE workout 💪🏻🍑

If you are someone who wants to grow there glutes and quads then this is a workout you have to try!! This whole workout is targeting both your quads and your glutes! This is a great overall leg day! You’re hitting your upper glutes, lower glutes, and your quads! smith machine squats kas g

39 likes

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

477 likes

Intense & Effective Glute Workout🏋🏽‍♀️

This workout left my glutes feeling so pumped, it was unreal. It targets the glutes from different positions and includes drop sets and supersets to increase the overall intensity of the workout. Definitely save and give it a try! I usually like to start my lower body days with some sort of bri

2756 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

582 likes

Massive Glute Pump: Ultimate Lower Body Workout

Butts and Guts day 8. I despise hip thrusts but I’m learning to incorporate them in every leg day. Today I did a max of 140lbs. The end of the summer I need to be at 230. 🥱 What’s your max weight for hip thrusts? #curvybaefitness #glutesworkout #glutesgains #legdaypump #bodytra

89 likes

See more