177 followers

Follow

Follow

Follow

1 saved

3

Cable Bulgarian Split Squat… why does this hurt so good 😭🔥

I tried this version and I’m not going back 😅

The cable keeps constant tension the whole time, so your glutes literally never get a break.

I felt it way more than regular split squats 👀

Go slow, stay balanced, and push through your heel—trust me on this one

#gluteworkout #fitnessroutine #legday #gymgirl

4/11 Edited to

Incorporating cable Bulgarian split squats into your workout can truly transform the way your glutes and legs respond to strength training. Unlike traditional split squats where tension fluctuates, using cables maintains a steady resistance that keeps those muscles activated throughout each rep. This constant tension prevents the typical rest your glutes might get in regular split squats, leading to a deeper muscle burn and improved muscle endurance. From personal experience, focusing on slow, controlled movements while pushing through your heel makes a noticeable difference. This technique not only helps with balance but also intensifies glute engagement and reduces strain on your knees. Many fitness enthusiasts overlook the power of the cable machine for single-leg exercises, but it’s a game changer for targeting the glute muscles efficiently. Additionally, pairing cable Bulgarian split squats with other glute-focused exercises such as hip thrusts or glute bridges can accelerate strength gains and muscle sculpting. A solid warm-up and stretching routine are essential, especially since this variation demands more from your stabilizing muscles. For those who want to integrate this into a weekly workout, combining it with a full lower body day emphasizing leg and glute hypertrophy can maximize results. Overall, cable Bulgarian split squats provide a challenging but rewarding addition to any fitness regimen aimed at improving glute strength, balance, and muscle tone. They’re particularly beneficial for those seeking an advanced variation to break through plateaus and elevate their leg day workouts.

Related posts

Grow Your Lower Body w/ This Split (Part 1/3) 🍑

Hey y’all! Many of you were asking for videos of the exercises from my 3-day lower body split that went viral, so let’s kick off Day 1: Hamstrings and Glutes. This series is designed to help you build strength and shape your lower body, so make sure you save this post and follow along for the rest

2388 likes

HOW TO: BULGARIAN SPLIT SQUATS

Bulgarian split squats will definitely humble you but let’s make sure your form is right so you feel them in your glutes! Training in @Gymshark today! 🙂‍↕️ Had to trim this video down some, see full videos on my TikTok or IG (@backtokatt) #bulgariansplitsquats #bulgariansplitsquat

9722 likes

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

9425 likes

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.

A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.

A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.

2078 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

7850 likes

A woman in grey leggings stands sideways, highlighting her glutes with red arrows. The text overlay reads 'GROW YOUR BOOTY NOT YOUR WAIST OR LEGS', promoting glute growth without bulking other areas.

Illustrations detail 'MY WORKOUT #1' for glute development, including Barbell Hip Thrust, Resistant Band Side Steps, Dumbbell Lunges, Step Ups, Leg Press, and Cable Hip Abductions with sets and reps.

Illustrations detail 'MY WORKOUT #2' for glute development, featuring RDLs, Reverse Lunges, Split Squats, Glute Extensions, Sumo Dumbbell Squats, and Cable Hip Abduction with sets and reps.

keep ur Legs & Stomach SLIM while Building a BIG 🍑

Growing your glutes while keeping your waist slim and avoiding bulky legs is achievable with the right strategy. Here’s my guide for achieving big glutes without the bulk, with detailed explanations, examples, and tips on how to make sure you're hitting the right muscles during your workout

26.7K likes

MY WORKOUT SPLIT

this was before my pregnancy & I am still on my little journey of losing the baby weight currently. I am not going to the gym at this very moment. I have actually been pursuing home pilates during this time of my life since it is more accessible to me since I am only 5 months pp. so look forwar

17K likes

A woman in a white dress holds a cake, with text "FROM PANCAKE TO A STACKED CAKE GLUTE GROWTH Workouts For Ultimate Glute Activation." Arrows point from the cake to her glutes, symbolizing glute transformation.

An anatomical illustration highlights the gluteus maximus muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

An anatomical illustration highlights the gluteus medius muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

Maximize Your Glutes: Compound Exercises for the 🍑

Here’s a breakdown of the best exercises for each glute muscle so you can sculpt, strengthen, and grow your 🍑 with precision: 🍑 Gluteus Maximus The powerhouse for booty size and strength—mainly responsible for hip extension. Top Exercises: 1. Barbell Hip Thrusts – king of glute activati

5117 likes

5 Day Workout Split 💪🏼🏋🏻‍♀️

My split as a gym girlie who’s goal is to focus on glute and leg growth. This is what works for me and I also incorporate 20-30 minutes of cardio on the stairmaster after my work out and hoping to start hitting core again …its been awhile🙈 #workoutroutine #gymsplit #workouts #workoutsplit

816 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3313 likes

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

4731 likes

Bulgarian Split Squat Hack

Who else struggle with Bulgarian split squats? #squatstretches #squatvariations #squathacks #squatworkout #growyourbooty #lemon8fitness

1498 likes

My Workout Split

New week, new gains 💪 Here’s my workout split that’s been keeping me consistent and strong. No magic, just discipline. Let’s get it 🏋️‍♀️ #newworkoutjourney #workout 🏋️ #work out 💪

824 likes

A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.

This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.

This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.

Booty Gains on 100: Get That Fat, Juicy Peach! 🍑

Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW

1144 likes

A fit woman with dark hair, wearing a pink sports bra, flexes her bicep in a gym. Text overlay reads 'MY 4 DAY WORKOUT SPLIT', promoting her workout routine.

A black background displays white text outlining 'Day 1 - Legs Glute Focus' of a workout split, including exercises like Hip Thrusts and KAS Glute Bridges.

A black background displays white text outlining 'Day 2 - Back, Biceps, Abs' of a workout split, including exercises like Lat Pullovers, Bicep Curls, and hanging knee raises.

my current workout split

#currentworkoutsplit #summerbod #workoutroutine #gymgirl

1181 likes

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.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

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

25.3K likes

No Glute Burn in Bulgarian Split Squats? Do This 🍑

If you don’t feel your glutes in the Bulgarian split squat, don’t add weight yet. Start bodyweight. • Set up close to the roller • Lean forward slightly • Touch the working glute and feel it contract If you can’t feel the muscle, weight won’t fix it. It will onl

80 likes

Bulgarian Split Squat Mistakes to Avoid 🚫

You might be making these common mistakes: ❌ Standing too close ❌ Knees caving in ❌ Slamming your back knee ❌ Leaning too far forward ❌ Rushing your reps Instead, DO THIS: ✅ Step back far enough ✅ Slight hip hinge ✅ Chest tall, core tight ✅ Drive through your front heel Master your f

806 likes

Bulgarian Variation 🍑✨️

Crocs in sport mode = locked in doing bulgarian split squats on the Smith machine! 💪🏽🔥 #legday #gluteworkout #smithmachine #crocsinsportmode #gymgirly

38 likes

🔥 February At-Home & Gym Workout split 🔥

A gym + home-friendly plan to stay active, burn fat, and build strength! 💪 Let’s stay consistent all month! This year is all about becoming our best selves stronger, healthier, and more disciplined! 💪✨ Let’s kick off February with focus and consistency. If you fall off, don’t quit just start aga

14.9K likes

A woman demonstrates a Bulgarian split squat, highlighting the glute activation with a pink arrow and dashed lines. The text overlay reads "BULGARIAN SPLIT SQUAT HACK FOR THE GLUTES."

Two steps for setting up a Bulgarian split squat. Step 1 shows a woman sitting on a box with one leg extended. Step 2 shows her standing up from that position to establish the stance.

A woman performs a Bulgarian split squat while holding dumbbells, showcasing the glute-focused stance achieved by the hack. The text overlay encourages viewers to "NOW GROW THOSE GLUTES!"

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

I teach all my clients this hack for Bulgarian split squats and it’s a game changer! Start by sitting on your box/whatever youre using to place your back foot on. Extend one leg straight out, toe up. Stand straight up! Voilà! Now you have the perfect Glute focused stance for your Bulgar

522 likes

ULTIMATE BULGARIAN SPLIT SQUAT HACK FOR JUICY 🍑

67 likes

A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.

A person in workout attire in a gym setting, with a text box detailing 'MONDAY: GLUTE FOCUSED' exercises like hip thrusts and RDLs, and a 'MONDAY' label.

A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.

6 day split + workouts to build and tone

This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa

1551 likes

Technique tips for bulgarian split squat

Workout program in bio join now 🫶🏼⚡️ #bulgariansplitsquats #bulgarian #gluteexercises #glutegrowingtips #glutetips

534 likes

STOP doing Bulgarian Split Squats like this ❌👇🏽

If you’re not feeling it in your glutes — these mistakes could be why. 🚫 Too close to the bench 🚫 Knees caving in 🚫 Slamming your back knee 🚫 Leaning too far forward 🚫 Rushing your reps 🚫 Front knee past toes 🚫 Holding your breath 🚫 Ignoring range of motion Fix your form & GROW you

1098 likes

Bulgarian Split Squats

#bootygains #gluteworkout #fitness

3230 likes

You need to try this glute workout ✨

The perfect glute workout -Hipthrust or kas glute bridge -Rdl's or goodmornings -Reversed lunges - bulgarian split squat -Cable glute kickbacksIf you want to gain muscles, eat in a calorie surplus + use progressive overload and watch your results.. #gluteworkout #fitnesstips #Fit

54 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6078 likes

The glute move nobody does right… Cable Pull-Through 🍑

Cable rope pull-throughs are one of the most underrated glute builders. Most people turn it into a squat… and lose all the tension. Here’s the fix: • Push your hips BACK (deep stretch) • Keep your chest tall • Drive hips forward + squeeze at the top • Control every rep — no rushing Do it rig

13 likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8700 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.6K likes

Stop getting in your own way #bulgariansplitsquat #hacksquat #gymmotivation #gym #gymrat

3 likes

How to do the Bulgarian Split Squat for Beginners

#bulgariansplitsquats #glute

56 likes

Glute Exercises That Took Me From 🥞 to 🍑✨

I know social media is full of people telling you to do all these crazy exercises BUT, the proven, foundational exercises that have been getting people results for years? They still work. I PROMISE you don’t need to stand on a barbell, turn around 10 times, and do a jump squat to get great results

162 likes

Cable Squat + Glute RDL Combo

Stop wasting leg day — do THIS combo. 1️⃣ Cable Squat Step back for tension. Sit BACK, not straight down. Drive through heels + squeeze 2 sec at the top. 2️⃣ Cable Glute RDL Soft knees. Push hips BACK. Big stretch. Snap forward and squeeze hard. Constant tension = constant gains. 3–4

0 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1346 likes

Know the Difference- Bulgarian Split Squat …

🚨: workout program link in my bio😋🔗. #bulgariansplitsquats #quadsandglutes #difference #fitnesscreator #fitnesscoach

31 likes

6 STEP GUIDE HOW TO BUILD YOUR GLUTES🍑

1. Barbell Hip Thrust — 4 Sets x 12 Reps 2. Goblet Squat — 4 Sets x 15 Reps 3. Cable Kickback — 3 Sets x 15 Reps each leg 4. Curtsy Lunge — 3 Sets x 12 Reps each leg 5. Banded Squat — 4 Sets x 20 Reps 6. Sumo Deadlift — 4 Sets x 10 Reps 7. Bulgarian Split Squat — 4 Sets x 12 Reps each leg 8. Donkey

3 likes

A woman in gym attire takes a mirror selfie, showcasing her physique. The image features text overlayed with "GLUTE VS. QUADS bulgarian split squats form" and a "Swipe" indicator, introducing a guide on exercise variations.

Two images demonstrate the glute-focused Bulgarian split squat form. The text highlights key cues: a 90-degree front knee bend, a slightly forward-bent torso, and driving the glutes backward for maximum engagement.

Two images illustrate the quad-focused Bulgarian split squat form. The text emphasizes an upright torso, increased knee flexion, and the knee extending to or past the toes to target the quadriceps.

GLUTE VS.QUADS bulgarian split squat form

I most definitely have a love/hate relationship with this exercise… The pain during this movement is very high but the glute/leg growth is soooo worth it!! 🫶🏻 A lot of the time, I hear "I feel this in my quads and not in my glutes” or vice versa. If you ever find yourself saying that the fir

188 likes

STOP doing your Bulgarian Split Squats like THIS!

There’s no need to make Bulgarian Split Squats more complicated😅 having an easy set up is a life saver🙌🏽 A few things to remember when performing this exercise: ✨It is a quad and glute focused exercise. A slight forward lean will provide a more glute focused split squat and maintaining an upr

859 likes

4 days a week workout split 🤍

Hey friends! I’ve been on a journey to feel stronger, healthier, and more confident, and I wanted to share my current 4-day workout split. This routine fits my busy schedule and helps me stay consistent. It’s nothing fancy, and I am not a fitness expert but it’s what works for me—and maybe it’ll in

1874 likes

A person in a gym mirror, showing their glutes, with text overlay '3 DAY WORKOUT SPLIT TO Build your Glutes BEGINNER friendly SWIPE'. Dumbbells are visible in the foreground, indicating a gym setting.

A person performing a squat-like exercise in a gym, with text detailing 'Day 1' exercises: Wide stance goblet squats, Hip abduction, Single leg press, RDLs, Good mornings, and Cable kickbacks, including sets and reps.

A person holding dumbbells in a gym, with text detailing 'Day 2' exercises: Leg curl, Reverse lunges, Glute focused back extension, Bstance RDL, and Step ups, including sets and reps.

3 day workout split to build your glutes

If you’re trying to build your glutes, then definitely save this for later. The goal would be to train glutes three times a week, but be sure to have a day of rest in between. For example, work glutes on Monday, Wednesday and Friday to give your muscles time to rest and recover. Be sure to stre

205 likes

4x a week workout split

#workout #Fitness

27 likes

Do you struggle with Bulgarian split squats?

Try this split squat hack on your next leg day! 🤍 Step 1 : Sit on a bench (make sure the bench is knee high not higher) 🤍 Step 2: Extend legs out forward 🤍 Step 3: Stand up 🤍 Step 4: Place opposite foot on bench To focus on glutes keep a slight forward lean. To focus on quads

1123 likes

A woman in pink shorts and a black t-shirt takes a mirror selfie in a gym bathroom. The image features the title "GYM EDITION - 5 DAY WORK OUT SPLIT".

A woman in a grey sports bra and dark shorts poses in a gym mirror. The text outlines her "MONDAY: glutes & hammies" workout routine, including barbell glute bridges and Bulgarian split squats.

A woman in a white sports bra and black shorts flexes her arm while taking a mirror selfie. The image details her "Tuesday: PUSH" workout, listing exercises like dumbbell tricep extension and bench press.

my work out split that got me from flat to phat 🌸

staying consistent with your routine is huge, you shouldn’t be switching it up unless it doesn’t work for you! also progressive overload, I usually up my weights every 2 weeks alsoooo eat ur protein 💅🏼 i am wearing “Aybl” shorts in these photos + the pink shorts are from shein. #lifti

680 likes

Bulgarian Split Squats

Form is everything 🔥 #bulgariansplitsquat #glutes #workoutmotivation

228 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

976 likes

See more