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Glute day

#newtolemon8 glute day best day 🥰 #fitness #gym #legday #gluteday

2025/3/23 Edited to

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A woman in a grey hoodie and blue shorts takes a mirror selfie, with the text "Staple Glute Exercises" overlaid, introducing the workout topic.

A woman in a grey top and blue shorts performs RDLs (Romanian Deadlifts), bending forward while holding a dumbbell.

A woman in a grey top and blue shorts performs a sumo squat, with a wide stance and a dumbbell placed on the floor between her feet.

StapleGluteExercises

Some of my favs! #glutes #workout #legday #fyp

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One of my new fav glute exercises 💥

Let’s hit a glute day #glutesworkout #glutefocused #Fitness #glutesworkoutforbeginners

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Glute Guide to Grow your Glutes ✨💚

Your favorite gym girl guide to growing glutes 🧚 Save for your next glute day & share with your gym bestie 🫶🏼 Full workout ✨ 1. KAS Glute Bridges - 4x8-12 2. RDLs - 3x8-12 3. Step Ups - 3x8-10 each 4. Abductions - 3x15-2” #gluteworkoutinspo #gluteworkout #glutedayworkout #glu

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Glute focus workout

#glutesonfire #gluteday #glutefocusedworkout #gluteworkoutvideo

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Want to transform your glutes at home ? 🍑

#glutesathome #glutehomeworkout #glutesworkout #glutesworkoutforbeginners #bodytransformation

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You need to try this .. • #glutes #gluteworkout #gymmotivation #motivation #fitnesstips #glutestips #glutesgrowth

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A woman in a gym takes a mirror selfie, posing with a water bottle on the floor. Text overlay reads 'DUMBBELL ONLY GLUTE WORKOUT', indicating the start of a fitness routine.

A woman runs on a treadmill in a gym with large windows overlooking an outdoor scene. Text overlay states 'warm up: 10 minute run', detailing the initial part of her workout.

Two panels show a woman demonstrating Bulgarian split squats with dumbbells. Text overlay specifies 'bulgarian split squats: (3x12)', illustrating the exercise's starting and lowered positions.

DUMBELL ONLY GLUTE WORKOUT (ROUND GLUTES) 🍑

here is my Monday dumbell only glute workout!! warm up: - first i start off with stretching for about 10 minutes - then right into a 10 minute run at a moderate pace, I usually jog/run about 1/2 a mile. Lift: - bulgarian split squats (3x12) - elevated reverse lunge (3x10) - elevated

1345 likes

Juicy glute day 🍑

Let’s hit a juicy glute day •• • #gluteday #glutes #fitnesstips #workouts #viralworkout #glutesworkout

117 likes

Full Glute Day - Only 4 exercises✨

What better way to start the week than with a glute day? AND, it’s only 4 exercises - MHMMM🙂‍↕️ Save for your next workout 🫶🏼 Full Glute Workout: 1. B-Stance Hip Thrusts - 4x8-12 each 2. RDLs - 3x8-12 3. Reverse Lunge - 3x8-10 each 4. Standing Abductions - 3x12-15 #glutes #gluteworkout

608 likes

A woman in a white hoodie and grey pants stands with her back to the camera, showcasing her glutes. Overlay text reads: "Build a BUBBLE BUTT in 30 days 10 minutes at home," promoting a home workout challenge.

A person is shown in a glute bridge position, illustrating a workout. Text lists exercises for "Day 1 & 4 - Gluteus Maximus," including Glute Bridge, Single Leg Glute Bridge, Squats, Forward Lunges, and Kneeling Rear Leg Lifts.

A person is shown in a glute bridge position, illustrating a workout. Text lists exercises for "Day 2 & 5 - Gluteus Medius," including Side Lying Clamshells, Fire Hydrants, Lying Side Leg Raises, Skater Lunges, and Lateral Squats.

Get A Bubble Butt in 30 Days (Only 10 Min at Home)

Warning: This booty challenge may cause increased compliments and difficulty fitting into your favorite jeans. 😉 Get ready to sculpt & tone with 10 minute at home workouts that boost your booty and confidence in just 30 days. How it Works: Do the exercise for 45 sec on, rest for 15,

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Killer Glute Workout

Follow my TikTok ! ✨ @chantellefit Try out this workout! #legdayworkout #glutesworkout #gymshark66 #gymmotivation

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Strong glutes = strong body 🍑✨ Who’s ready?

#GluteWorkout #BootyWorkout #GluteTraining #LegDay #LowerBodyWorkout

1527 likes

Dumbbell Only Glute Exercises 🍑🔥

#gluteexercises #bootybuildingworkout #fitnessroutine #gluteworkoutforwomen

3144 likes

A woman in athletic wear poses in a gym, promoting a 'Beginner Glute Workout (Dumbbell Only)' with dumbbells visible on the floor.

Two images show a woman demonstrating Bulgarian split squats with a dumbbell, with text indicating 'BULGARIAN SPLIT SQUATS 3 SETS OF 10'.

Two images show a woman performing hip thrusts using a dumbbell on her hips, with text indicating 'HIP THRUSTS 3 SETS OF 10'.

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

2996 likes

A person in light brown activewear stands with their back to the camera, showcasing their glutes. The image has text overlay 'LAZY GIRL GLUTE WORKOUT' and a dashed line highlighting the glute area.

A person performs Table Top Hip Thrusts, lying on their back with knees bent and a resistance band around their thighs. The text 'Table Top Hip Thrusts 3 x 12' is overlaid.

A person performs Kneeling Kickbacks on all fours, with a resistance band around their thighs and one leg extended backward. The text 'Kneeling Kickbacks 3 x 10 each side' is overlaid.

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

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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

4402 likes

A person in blue shorts and a black top takes a mirror selfie in a gym, with text overlay 'GLUTE DAY ESSENTIALS' indicating the focus of the workout.

An anatomical illustration demonstrates the Romanian Deadlift (RDL) exercise with dumbbells, highlighting the muscles worked, with text 'RDL 4x6'.

An illustration shows the two main phases of a barbell hip thrust exercise, from the starting position to the peak contraction, with text 'Hip thrust 4x8'.

GLUTE DAY COMPOUND ESSENTIALS

My non negotiable compound movements for leg day! I do legs twice a week and I'll switch between RDLS and good mornings. #legdayvibes #gym #glutegains #glutesworkout #glutesgrowth

620 likes

A woman in a black top and red shorts takes a mirror selfie, showing her glutes. Text overlay says 'MY GLUTE WORKOUT swipe' with a heart icon. The background is a bedroom.

glute day for my girls

#Fitness #glutes #workouts

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Day 2: Glute day!

Like I said, I am not a personal trainer or licensed nutritionist. If this works for you, that’s fantastic! If it doesn’t, don’t stop trying to find a routine that works for you. #gluteday #glutegains #getting gains #gym #summerbod #gains #glutes #bodytransformation #gluteworkout

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Glute/ Quad Day

safe this workout for a great glute workout ! 1:1 coaching link in bio females !💟 #glutefocusedworkout #gluteworkoutvideo #glutedayworkout

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#glutesonfire #gluteday #glutegains

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GLUTE PUMP ROUTINE

Sumo Squats 8x4 1. Stand wide with toes pointed out. 2. Keep chest up and core tight. 3. Sit down into a squat, keeping knees out. 4. Push through your heels to stand back up. Rdls 8x4 1. Stand with feet hip-width apart, holding dumbbells in front of your thighs. 2.

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Gym vs. Home Glute Workout

A glute focused routine you can do ANYWHERE! You can do these same exercises at the gym or at home. I made a few changes for the home exercises to intensify them. There are 2 home versions - band from @movewithhera and bodyweight. WORKOUT ▫️Hip Thrust | + hold | Single Leg Hip Thrust + hold ▫

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My Go To Glute Day Workout Routine 🍑🔥

Ready to take your glute workouts to the next level? Here’s my tried-and-true routine for strength and growth straight from day 1 of my Glute Growth Program! SERIES 1 ▫️Hip Thrust 1 1/4 | 3 x 10 ▫️Seated Abductions with Band | 3 x 20 SERIES 2 ▫️Hip Thrusts | 3 x 10 ▫️Hip Thrust Pulses | 3 x

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Full Glute Workout

Keep an eye on the positioning because it matters a lot 🔑 #fitnessbaddie #fitness #healthylifestyle2024 #workout #excercise #gluteworkout

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A woman in a gym, wearing headphones and light grey leggings, stands with her back to the camera, looking over her shoulder. Text overlays indicate 'SHY GIRL GLUTE DAY' and a 'SWIPE' instruction.

A woman performs sumo squats in a gym, holding a dumbbell between her legs. She is in a deep squat position. Text overlay specifies 'SUMO SQUATS 4x12'.

A woman performs reverse lunges in a gym, holding a dumbbell at her shoulder. Her back leg is bent with the knee close to the floor. Text overlay states 'REVERSE LUNGES 4x10 each leg'.

Shy girl glute workout🍑

SHY GIRL GLUTE DAY LETSSS GOOO🔥🔥 So quick & simple you can do it in a gym or the comfort of your own home!! 1. Sumo squats (control movement on the way down, squeeze at top) 2. Reverse lunges (holding dumbbell by your shoulder creates more of a full body workout! You can also hold it

518 likes

A person in athletic wear stands in a gym, taking a mirror selfie. The image is overlaid with the text "YOUR NEXT JUICY GLUTE WORKOUT" and features a yellow arrow pointing towards gym equipment. The person is wearing headphones and has a white outline.

A split image showing a person demonstrating Bulgarian split squats with dumbbells in a gym. The left panel shows the starting position, and the right panel shows the lowered position. The text "BULGARIAN SPLIT SQUATS" is overlaid.

A split image showing a person demonstrating reverse deficit lunges with dumbbells in a gym. The left panel shows the standing position, and the right panel shows the lunge position with the front foot elevated. The text "REVERSE DEFiCiT LUNGE" is overlaid.

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

1582 likes

SAVE THIS VIDEO FOR YOUR NEXT GLUTE DAY

3 exercises to build your upper glutes this winter 🍑 1. Box Squats TIPS: -Sit back fully on the box with your hips driving behind you. -Focus on driving your hips forward, using your glutes, rather than just standing up with your knees. -Experiment with box height to find the right positi

283 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

2164 likes

Workouts to Build Your Glutes Pt. 2✨

I have already made another post similar to this one before, so if you haven’t already I would suggest also checking that one out💗Also, just to get it out of the way I do not do all these exercises in one workout, the best way to see results is to rotate 4-6 of these each time as well as some other

2198 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

20min lazy girl glute routine 🍑

This is my go to at home glute workout 💪🏻 with a busy schedule I usually run short on time so this 20min simple routine is perfect to build my glutes and stay consistent without loosing too much time at the gym. I do 3 sets each exercise 12-15 reps each side and add ankle weights and resistance

6860 likes

5 UPPER GLUTE MOVES FOR PERFECTLY ROUNDED GLUTES

5 exercises you can do to grow that top glute shelf using the smith machine ONLY!🙌 Keep in mind, it isn’t necessary to perform each of these exercises back-to-back since they all primarily target the same area of the glutes with similar hinge/rotation🍑 I would recommend adding 1-2 of these into you

1021 likes

GLUTES AND QUADS

Full vid on IG : fitbyashanti #glutesonfire #legworkout #gymgirlie #legday

1712 likes

#Lemon8Diary #dayinmylife #unaesthetic #gym #gymgirl #Fitness #Lemon8 #lemon8partner #lemon8review #lemon8creator

269 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 &

7268 likes

A person from behind, wearing blue leggings and a black top, showcasing glutes with an arrow pointing to the area. The image is titled 'BUBBLE BUTT Workout' and includes a Lemon8 watermark.

Illustrations of a woman performing three different stretches: lunges, butterfly stretch, and leg raises. The text indicates 'Stretch/Warm up 2-5 mins' for a workout routine.

Illustrations of a woman demonstrating a forward squat with dumbbells, showing the starting and squatting positions. The exercise is specified as 'Forward Squat 3 x 12'.

My Bubble Butt workout 🍑✨

Lower body workout for the juiciest glutes! 🤌🏻✨😮‍💨 THE WORKOUT 🏋🏻‍♀️ (Use weight if desired) start with a stretch/warm up 2-5 min. forward squat 3 x 12 RDL 3 x 12 step ups 3 x 10 each side single leg hip thrust 3 x 12 each side hip abductions (Bands or machine) 3 x 10 each side cable k

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EXERCISES FOR MAJOR GLUTE GAINS

Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho

4590 likes

GLUTE DAY ACTIVATION TO BUILD THE TOP SHELF✨

The ULTIMATE warm up for an upper glute focused leg day🍑 these functional movements improve your hip mobility (which increases the effectiveness of workout lifts) while focusing specifically on the side/upper glutes so that they’re fully activated during your lifts!✨and you will notice the differen

153 likes

A woman in a gym takes a mirror selfie, showcasing her glute development. The image features text overlays "BOOTY GROWTH: 101" and "EVERYTHING u need to know," introducing a guide to glute growth.

A woman performs an exercise with dumbbells in a gym, demonstrating a leg day workout. Text overlays emphasize consistency, patience, and that "BUILDING MUSCLE TAKES SO LONG" for long-term results.

A collage shows a woman performing various leg exercises: RDLs, Split Squats, Hip Thrusts, and Cable Kickbacks. The image highlights these specific movements as part of a leg day workout routine.

GLUTE GROWTH 101

hi guys ! i wanted to post this up, because i get comments on my tiktok about how i got to this point in my body and training. to be honest it was hard and maybe the hardest thing i’ve ever done. the mental game of fitness was the hardest part for me. so many weeks went by and i saw nothing. but i

905 likes

Juicy Glute Workout 🍑🍑

Save for later 💌💌💌💌 🎥 _hannahpearson_ #healthylifestyle2024 #lemon8diarychallenge #Lemon8Diary #whatieatinaday #lemon8challenge #bodypositivity #workout

355 likes

A woman in athletic wear poses in front of a mirror, showcasing her glutes. The image outlines a 20-day squat challenge, detailing daily squat counts from 15 to 100, with a rest day on day 11, and promises glute growth.

A woman demonstrates a sumo squat with a dumbbell, explaining proper form: toes outward, pushing through heels, hinging at hips, and a straight back. Text highlights sumo squats for glute and inner thigh activation, recommending weights.

A woman performs a lateral lunge with a dumbbell. The image describes lateral lunges as 'extra credit' to superset with squats, targeting inner/outer thighs and side glutes to help create a rounded shape.

Build a Butt 🍑 20 Day Challenge ✨

Growing your glutes isn’t impossible, you just need to be consistent! 🍑 So trying out a 20 day challenge like this will help you gain that consistency and work at perfecting your form! 🫡Try adding a weight or switching up some reps for sumo squats for added glute activation or supersetting (perform

10.2K likes

BEGINNER GLUTE EXERCISE YOU HAVE TO TRY!!

if you’re a beginner in the gym, you need to try this beginner glute exercise! Deficit reverse lunge with a knee drive! You’ll need two dumbbells and an elevated surface (I use a 25-35 pound plate). Remember to do these slow and controlled and use muscle mind connection! #gluteworkout

134 likes

A woman in pink shorts and a white t-shirt takes a mirror selfie in a gym bathroom, with text overlay "Let's build the perfect glute day," introducing a glute workout routine.

A woman performs a hip thrust exercise with a barbell and weight plates in a gym, illustrating the first step of a glute workout: an exercise in the shortened position.

A woman performs Romanian Deadlifts (RDLs) with a barbell in a gym, demonstrating the second exercise type for glutes: an exercise in the lengthened position.

Let’s build the perfect glute day!

Over the years of working out and lifting heavy, I have learned many things about how to structure workouts and in what order! 1. Starting off with an exercise in the shortened position. Hip thrusts normally end up being pretty heavy and it gives you a great way to load up as much volume as you

111 likes

Lets hit a brutal glute workout✨

The glute pump after this went wild🫡🫡 . . . . #gym #gymmotivation #gymworkouts #glutes #glutesworkout #workouts #workoutforwomen #workoutforbeginners

492 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

509 likes

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