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Grow Your Glutes with This 2-Move Combo 🍑✨

If you want fuller, rounder glutes, stop overcomplicating it 🤍

This combo hits everything:

✨ Dumbbell squat = strength + lower glutes

✨ RDL = deep stretch + upper glutes

Focus on slow reps, controlled movement, and feeling the stretch 🔥

Consistency > everything

Save this for your next leg day 🍑

#gluteworkout #fitnessroutine #gymgirl #legday

4/4 Edited to

When I started focusing on glute development, I found that simplifying my routine really helped me stay consistent and track progress. The combo of dumbbell squats and Romanian deadlifts (RDLs) is powerful because it works the glutes from different perspectives — squats primarily target the lower glutes while RDLs provide a deep stretch and activation to the upper glutes. I noticed the biggest difference when I slowed down my reps, really emphasizing control and the muscle stretch instead of rushing through sets. This helped me engage the glutes more effectively rather than relying on momentum. Using a moderate weight dumbbell allowed me to maintain proper form and reduce the risk of injury. One tip I recommend is focusing on the mind-muscle connection during these moves. Before each rep, mentally prepare to feel the glutes activating. This made each workout feel more purposeful and productive. Incorporating this 2-move combo into leg day routines consistently over several weeks showed me fuller, rounder glutes without having to spend hours in the gym. Plus, this streamlined routine fits well into busy schedules. If you want to hit your glutes from every angle and maximize your gains with minimal moves, this workout style is definitely worth trying out and sticking to.

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#glutesforbegginers #glutetransformation #bodytransformation #lemon8bookclub #Lemon8Diary

1351 likes

A person in pink workout attire, with a resistance band around their thighs, takes a mirror selfie in a gym. Overlay text reads "GLUTE growth 101 science-backed" and "lemon8 @cassidymorganfitness".

Handwritten notes in a notebook detail exercises for glute growth, including MVIC measurements for various exercises like step-ups and hip thrusts, and factors influencing glute activation, labeled as "notes from research study".

Handwritten notes in a notebook explain a calorie calculator (simplest method) for maintenance, deficit, and surplus, with formulas and examples. A tip suggests using MyFitnessPal to track.

THE ONLY CHEAT SHEETS U NEED TO GROW YOUR GLUTES🍑✨

organized notes? just one of the ✨perks of having OCD✨ lol… gym besties don’t gatekeep over here🩷 this is literally like the only glute growth guide you need. 🍑 i’ve implemented each of these methods into my own training regimen and diet for the past 3 years and they have made the BIGGEST differenc

189 likes

How to Grow your Glutes

Your favorite gym girl guide to growing glutes 🍑 Save for your next glute day & share with your gym bestie 🫶🏾 #gluteworkoutinspo #gluteworkout #glutedayworkout #gluteday #glutegoals

1742 likes

THE ONLY 4 EXERCISES U NEED TO GROW YOUR GLUTES✨

You only need 4 exercises to grow your glutes✨here’s a quickie yet EFFECTIVE workout for the busy girls who want to grow an absolute gyatttt and build that upper glute shelf🍑 these exercises are coming straight from my Shelf & Snatch program that went viral because my girlys are seeing CRAZY

123 likes

A person in dark green athletic wear, viewed from behind, showcasing their glutes. The image has text overlay: '4 EXERCISES TO HELP GROW YOUR GLUTES'.

A person in dark green athletic wear performing a Bulgarian Split Squat with a dumbbell. Text overlay describes the exercise form and technique.

A person in dark green athletic wear demonstrating a Glute Bias RDL, bent forward while holding a dumbbell. Text overlay explains the movement and glute engagement.

4 Exercises To Help Grow Your Glutes

Apply these exercises to your weekly split and you will see results! I have more tips on my page 🤍 #glutefocusedworkout #glutegoals #glutesathome #gluteexercises #lemon8partner

1296 likes

A woman with long blonde hair, viewed from behind, wearing a white crop top and light blue flared jeans, standing against a light yellow building. Text overlay asks, 'Do you want cake like this' and states, 'I got you->'.

A person in black workout attire performing a barbell hip thrust exercise in a gym. The barbell rests across their hips, with weights on each side. Text overlay indicates '1. Hip Thrust 4x12'.

A person in black leggings and a light hoodie performing hip abduction on a gym machine, focusing on glute development. Text overlay indicates '2. Hip abduction 4X16'.

Let’s grow Glutes

Click Link in Bio for workout plan and cookbook for your cake🍑🔥 #gym #gymmotivation #glutesworkout #gymgirlie #glutes

12.3K likes

Want to grow your glutes🍑?

If you have been training glutes for a while now but you are not seeing any results.... it's probably because you are not working out with the right strategy! Save this post for your next workout!🙂‍↕️ #glutesforbegginers #glutes #glutegains #glutestrength

671 likes

A woman in athletic wear stands in a gym with dumbbells on the floor, promoting a home glute workout. Text overlays read "GROW ROUND GLUTES from home dumbbells only!!" and "Lemon8 @cassidymorganfitness."

A woman performs a Hip Thrust exercise on a bench in a gym, using a dumbbell plate on her hips. The workout details are displayed as "Hip Thrust 4x12."

A woman performs a Single-Leg Hip Thrust on a gym bench, using a dumbbell plate on her hips. The exercise is labeled "SL Hip Thrust 3x12."

GROW YOUR GLUTES AT HOME🍑 DUMBBELLS ONLY✨

dumbbells only, glute gains solely🤌🏼 we are targeting all sides of the glutes with these movements to achieve a perfectly round peach🍑 it’s funny because no matter how far along my fitness journey i’ve come and how heavy i can lift, a dumbbell workout like this will never fail to absolutely destroy

416 likes

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