Glute tips for you

2025/10/19 Edited to

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Ok, these moves are seriously 🔥. I'm adding goblet squats to my next leg day, need that summer peach! 🍑

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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'.
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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
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A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.
A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.
A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.
Glute Split You Need for Lower Body Gains🍑
Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t
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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
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3 glute workouts you need to do 2x a week
Definitely save this for later!! Good thing about these workouts is the fact that they can be done in the gym or at home! If you’re trying to tone or shape your glutes, you should really be training them at least twice a week, if you’re looking to build them in size (or build what you don’t have) t
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1. Workout Routine To grow my glutes, I focused on a consistent weightlifting routine. I trained 4-5 days a week with an upper/lower split to allow my muscles adequate recovery time. On lower-body days, I trained heavy—hitting glutes and legs only twice per week to avoid overtraining. Recovery i
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glute gains! 🍋
If you want to grow muscle and lose weight, compound exercises are a great choice! Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at the same time, making them super effective for building muscle and losing weight. They burn more calories because they involv
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Glute Exercises You’re Probably NOT Doing
Think you’re doing every glute exercise? Here are some underrated moves that might be missing from your routine. 🍑 Banded Hip Thrusts: Adding a resistance band around your knees while doing hip thrusts increases glute activation and intensifies the movement. 🍑 Pistol Squat on a chair: A simple
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A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.
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Squat challenge for glute growth!
Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend
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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
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The Best Glute Activation Exercise ✅
The advanced frog pump technique is effective for glute activation because it minimizes the involvement of other muscle groups, like the quads and hamstrings, by positioning the legs in external rotation and reducing their mechanical advantage. This isolates the gluteus maximus, which is responsibl
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Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both
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POV: You’re a beginner at the gym trying to grow your glutes🍑 I can’t even tell you how long it took me to get my RDL form down! This is the only cheat sheet you need to PERFECT YOUR RDL and stop feeling it in your lower back! As a visual learner myself, these tricks have helped me the most on
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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!🥰
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Glute minimus staples! ✨🍑
square shape girlies don’t neglect the glute minimus! pick 2-3 exercises master your form do 2-3x a week for results progressive overload & eat! #glutes #gluteminimus #fitnesstips #glutegain
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The top 3 glute exercises for round glutes🍑
If you’re looking to round & shape your glutes you want to make sure you are training all parts of your glutes. Your glutes are made up of 3 different muscles: the glute max, medius, & minimus. The glute max is considered the “lower” part and makes up the biggest part of your glutes. It
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This move hits both your gluteus maximus and hamstrings at the same time. You're not just lifting your hips — you're forcing your glutes to extend the hip while your hamstrings control the slide. That combo builds real strength at the glute-ham tie-in. It's great for: Improving
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NO GYM? TOP ROUND GLUTE MOVES ✨WITH DUMBBELLS✨
POV the best exercises for growing that upper shelf, but make it ✨home friendly✨ 🤌🏼 if you’re looking to build those little cups under your a$$ (you know what i mean lol), these are IT🙌 These movements target the gluteus medius to help give your glutes that round shape🍑 and if you want a full 1
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A woman in pink athletic wear stands in a gym, with a white arrow highlighting her glutes and a peach emoji. Text overlay says 'Know the difference', introducing a comparison of glute exercises.
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GLUTE TIP I WISH I KNEW SOONER✨
Most people (including me at a point) don’t know the difference between hip thrusts and kas hip thrusts OTHER than the fact that one’s a shorter range of motion. This is something wish i knew a LOT sooner on my fitness journey because it has helped me structure my workouts for growth AND that r
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Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin
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My favorite glute exercises *FOR GROWTH*
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Underrated glute exercise🍑
One of the most underrated glute exercises in my opinion is smith machine step downs! Unlike a step up, you start standing at the top of the box and slowly step down. This creates a great stretch in your glutes and allows you to isolate that muscle group. I recommend doing these on the smith machin
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POV YOUR NEXT JUICY GLUTE WORKOUT!! 🍑
this is my STAPLE glute workout for when i want a juicy pump! - Bulgarian split squats - reverse lunge deficits - hip thrusts - sumo squats - kickbacks try this out next time you hit glutes and you won’t be able to sit down the next day!! #gluteworkout #glutedayworkout #legda
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Glute growth
B-stance hip thrusts for better glute growth 🍑 Save this for leg day. Full glute growth guide in my bio. 🔗 #glutegrowth #hipthrust #legdayworkout #gluteworkout #gymtips
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What I eat in a day for glute gains & flat tummy🍑🔥
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Top glute growth exercises
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Top rated exercises for Glute growth 😮‍💨
Hey girlies! Today we are focused on glute growth 🍑 ➡️ I want to share a few of my top rated exercises that can be done at home or at the gym, to maximize glute growth during your workouts. 1. Good mornings 2. Glute bridges 3. Lunges 4. Sumo squats ➡️ All of these exercises can be do
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3 Glute Exercises To Keep Office Chair 🍑 At Bay
I work at a front desk so ya girl be SIT-TING okay. 😂 But I want to let yall know that sitting all day isn't going to make you have a flat 🍑. However, not using your glutes will and the best way avoid that is to train them! Your glutes are one of the strongest muscles in the human body. I&#3
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GLUTE TRAINING TIPS I WISH I KNEW SOONER✨
the trick to ACTUALLY growing your glutes is to on getting into the MICRO specifics🤌🏼 maintaining proper form, targeting and isolating specific muscle groups, being intentional with your rest time, etc. 🍑 but my fellow gym girlies on-the-go have no time to waste so i’m here to simplify the ✨science
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GLUTE EXERCISES | Hard vs. Harder
Here are some exercise alternatives to add into your routine if you are wanting to increase the intensity! By making the exercise more difficult we are challenging the muscles more than usual and the gains will come. Hard vs. Harder ▫️Bulgarian Split Squat | Elevated Bulgarian Split Squat ▫️RD
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A woman in a gym mirror selfie, showing her glute progress in light green leggings, with smaller inset images illustrating glute transformations. The image asks, 'How do I grow a shelf booty?'
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HOW TO: grow your glute medius/min (shelf booty)
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BUILT BY LINDS

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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.
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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
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THE BEST GLUTE GROWTH EXERCISE✨ (Science-backed)
There was a study showing the BEST exercises for activating your glute max for growth and this one’s surprising! 🤌🏼 i’m a notes girly🥰 if i’m trying to process information, i want it highlighted, organized, and italicized!🙌 here’s a summary of the glute research you can take with you to get the mos
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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.
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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
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1 DUMBBELL GLUTE WORKOUT (NO HIP THRUSTS) ♡
***You can use multiple weighted dumbbells for this workout if needed (example: you need a 15 pound dumbbell for the good mornings but a 40 pound dumbbell for the sumo squats) *** Workout details below: - sumo squats with a pulse (4x10) - b-stance RDLs (4x8 each leg) - curtsy lunges (4x8 ea
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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
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3 glute workouts I never skip ❌🍑
If you’re trying to grow or shape your glutes then it’s time to get serious and intentional about it. You need to set up a workout routine to follow and these 3 workouts need to be a STAPLE. I really love reverse lunges as an isolation exercise to help any imbalances in the shape or size of eac
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Glute tips for you
Tips: - Kick Backs: 3 sets of 10 reps - Hip Thrusts: 3 sets of 10 reps - Barbell Squat: 3 sets of 10 reps - Dumbbell RDL: 3 sets of 10 reps • You don’t have to do these sets and reps you can switch up how you want it, also sometimes I’ll go until I can anymore #gymgirl
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