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No excused for you glute gains Journey

Don’t wait till the new year starts and you don’t get on a the curves vitamin direct 🔗 in byeoo #thickgymgirl #curvesvitamin #glutegains #fyplemon #pilateslifestyle

2025/12/28 Edited to

Consistency is key when striving for glute gains, and incorporating supplements like Curves Vitamin can complement your fitness routine effectively. From personal experience, combining targeted exercises such as squats, lunges, and Pilates-inspired moves with proper nutrient support has significantly enhanced my results over time. I found that focusing on the quality of movement and muscle engagement during each session helped activate the glutes more efficiently. Notably, committing to a Pilates lifestyle improved my core strength and posture, which indirectly benefited glute development. Curves Vitamin, with its blend of ingredients designed to support muscle growth and recovery, helped fill nutritional gaps, giving me more energy and reducing soreness. For those who hesitate to begin until a new year or milestone, I encourage you to remember that there truly is no excuse. Starting today, setting small, achievable goals can build momentum and create lasting habits. Tracking progress with photos or workout logs can also boost motivation by visualizing gains. Remember to listen to your body, allowing adequate rest and nutrition alongside your workouts. Combining these elements consistently over weeks and months leads to solid glute gains and overall fitness improvements. Embrace the journey with determination and the right support—your body and confidence will thank you!

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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 blue workout attire demonstrates an RDL in a gym, holding a foam roller behind her hips. The image is titled "RDL Cheat Sheets" and mentions "for maximum glute growth."

Two side-by-side images show a woman using a foam roller to practice RDL form in a gym. The text explains that using a foam roller as a reference guide helps with movement familiarity.

An illustrated diagram outlines deadlift form cues, including pushing hips back, imagining a shot glass between chin and chest, pushing through heels, and painting thighs with the barbell.

THE ONLY RDL CHEAT SHEET YOU NEED FOR GLUTE GAINS✨

RDLs 101! I can’t even tell you how long it took me to get my RDL form down😂 As a gym girly trying to grow her glutes, this is definitely one thing i wish i knew sooner on my journey! Here are some “form cues” that i have personally found helpful, and that i hope can help you too!🥰 let me know whic

917 likes

Glute building journey

I have large saggy glutes, I’ve completely lost my glutes with weight loss, and I have built them to what they are now! So i decided to start this series to let you know exactly how I got to this point so you can avoid all the mistakes I made along the way! I hope this helps! #glutesworkout #g

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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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YOU NEED TO TRY THIS EXERCISE FOR GLUTE GAINS🍑💗

There are a million ways to squat, but sumo squats? They just ✨ hit different for the glutes. ✨ The wider stance shifts the focus straight to the inner thighs and glutes, making it a must-have in any lower-body workout. When I first started doing these, I wasn’t paying attention to my knee

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What I eat in a day for glute gains & flat tummy🍑🔥

My real meals for BIGGER glutes & a smaller waist Save this for ideas! #glutes #healthymeals #whatieatinadayhealthy #glutegrowingtips #fitnessjourneymotivation

3707 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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Best glute workout routine ✨

#glutesandhammies #glutegrowthjourney #gluteday #glutegains #gluteroutine

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FOR THOSE GLUTE GAINS 🍑

I just recently upped my leg days to 2x a week to 3x a week and I'm loving it! The main reason of adding a day was because I was splitting all these exercises in only 2 days and it was starting to feel like way too much. Leg day 1: Heaviest day working on high weight 6-10 reps Leg day 2

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A split image comparing a person's glute progress from 2023 to 2024. The left side shows them in sweatpants in 2023, and the right side shows them in form-fitting pants taking a mirror selfie in 2024. Text expresses anticipation for further gains in 2025.

1 year glute progress

#glutegrowthjourney #glutetransformation #glutegains #gym #gymgirltiktok

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Glute Gains ✨🍑

Staying consistent with my calories, protein, stretching, mobility, and prioritizing rest & recovery is making a difference. Hydration with water and fruits helps too! Even short-term consistency can show noticeable improvements in shape and tone. #glutes #gymgirltips #gymmotovation

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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

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My favorite glute exercises *FOR GROWTH*

hi guys! these are some moves that i’ve been loving lately. sometimes simple is better and i’ve been loving keeping it simple on my leg days. doing the same stuff over and over again progressively harder is what is ultimately gonna grow you the muscles of your dreams! compound moves like the RDLS,

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This Lower Body Workout Elevates Your Glute Growth

Cc:@senadagrecaofficial @WORK4GAINS #gluteday #glutes #bootyworkout #gluteworkout

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Transform Your Body: Big Gains Without Excess Fat🍑

As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack

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A woman in black workout attire takes a mirror selfie in a gym, illustrating her 'before' physique with labels pointing to 'Little Plump' glutes and 'Small Legs' for glute growth transformation.

A woman in olive green workout attire takes a mirror selfie outdoors, illustrating her 'after' physique with labels pointing to 'Fatty' glutes and 'Stronger Legs' after glute growth.

A 'Carb & Protein Breakfast' meal featuring a strawberry smoothie, scrambled eggs, breakfast potatoes, toast, and turkey sausage on a white plate.

FOODS FOR GLUTE GROWTH🍑

Babes your glutes are growing because you’re BARELY EATTINGGGGG. The gym is such a gift sent from heaven but we have to feed our muscles + gains. I was on this journey for about 6 months. Very consistent and made sure to take care of myself by eating the right foods, recovering and having fun wi

5784 likes

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

4656 likes

Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑

Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri

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Glute Dominant Exercises

These exercises are glute dominant because there is constant tension on the glutes throughout the entire range of motion. The constant tension not only maximizes muscle contraction but also prevents blood from escaping the glutes - this produces a burn and pump! 🔥 ▫️Hip thrusts rank the highest

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the KEYS to glute growth🍑 - from a cpt

Let’s take it back to the basics ~ the KEYS to glute growth… if you’re not seeing progress, these are the reasons👏🏼👀 NUTRITION: this is the no.1 culprit to lack of growth in most cases… your muscles NEED fuel to grow PROPER TRAINING: stick to a routine (a good one) BE PATIENT & CO

1566 likes

My Fav Split for Glute Gains 🍑

The blueprint for girls who want to transform their lower body 🍑 Lock in babe, IT’S TIME ❤️‍🔥 High protein meal plan included 🥗 🌯🥙 #Fitness #lowerbodyworkout #mealplan

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A woman in workout attire poses sideways, highlighting her glutes, with text "get juicy glutes at home" and "no equipment round glute workout" and a peach emoji.

Two panels show a woman demonstrating glute bridges, from lying on her back with bent knees to lifting her hips, with text "glute bridges" and "20 REPS".

Two panels show a woman demonstrating froggy glute lifts, from lying on her stomach with bent knees to lifting her knees, with text "froggy glute lifts" and "20 REPS".

Juicy glute home workout with no equipment

You don't need any equipment to get some round glutes with this workout! Glute Bridges (20 reps) -- Lie on your back with your knees bent and feet flat on the floor, hip-width apart -- Press through your heels as you lift your hips toward the ceiling, squeezing your glutes at the top -- S

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How to Enter the BURN ZONE for GLUTE GAINS🔥🍑

🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think

477 likes

🍑Glute Gains and Lower Body Workout🍑

Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec

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A person in a black top and tan shorts stands in a kitchen, showing their glutes. Text overlays read "Glute Gains" and "TWO MONTH PROGRESS SWIPE FOR BEFORE", indicating a fitness transformation.

Realistic 2 month glute progress 🍑

It’s hard to stick to the same routine when only seeing small gains in the mirror short term. Stick with it and I promise the long term gains will come. Can you see the slight lift and rounding of the glutes in picture 1? #glutegrowthjourney #glutetransformation #glutegains #bodytrans

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A woman in green leggings and a sports bra, viewed from behind, with text "KNOW WHICH GLUTE MUSCLES TO TARGET with kickbacks" overlayed, highlighting her glutes with a dotted line.

A close-up of feet in white socks and green leggings, with a pink resistance band around one foot, illustrating the setup for a Gluteus Maximus kickback.

A woman demonstrates a Gluteus Maximus kickback with a pink resistance band, extending her leg straight back, as indicated by the overlay text.

🍑Know which glute muscles to target with kickbacks

Kickbacks are a spicy isolation exercise for your glutes and knowing these cues can make a difference to the glute muscles you are targeting at the end of your lower body session. 1.Kickbacks for Gluteus Maximus (central booty) 2.Kickbacks for Gluteus Medius (upper booty) 3.Kickbacks for Glut

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A woman in grey leggings and a white sports bra, wearing headphones, stands with her back to the camera, looking over her shoulder. Yellow text overlay reads 'Glutes Workout'.

Two images show a woman performing hip thrusts with a medicine ball on her hips, using a bench for support. The top image shows the lower position, and the bottom shows the raised position. Text reads 'hip thrusts'.

A woman performs a reverse lunge, holding a dumbbell in each hand, with her right leg extended back. She is in a gym setting with a mirror reflecting her. Text reads 'reverse lunge'.

GLUTES GAINS ROUTINE FOR BEGINNERS

Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3

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THE RDL HACK THAT 10X MY GLUTE GAINS🍑

If you’re a beginner at the gym and want to practice form for RDLs or you just have trouble feeling your glutes during RDLs, this changes EVERYTHING! the girlys in my glute program know how much i love these😂 have you tried this yet?

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BOOTY GAINS 🙂‍↕️🍑

This is my current glute day workout split & not gonna lie i’m obsessed with my progress 😝 I train glutes every 2-3 days & always end with 10 mins on stair master or treadmill with high incline 📶 as well as making sure I get my protein in 🍽️ I plan on using this app to track my fitne

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Glute gains and good vibes 🍑✨

🌟Goal: Strength, tone, and lift 🏋🏻‍♀️ Equipment: Dumbbells (light–medium), mat, optional resistance band 1️⃣ Warm-up: 5–8 minutes • Light cardio (e.g., brisk walk, march in place, or jump rope) – 2–3 min • Dynamic stretches (leg swings, hip circles, bodyweight squats) – 3–5

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Use This Hack to Maximize Your Glute Gains ✅

Are you sure you’re feeling hip thrusts in your glutes and not your quads or lower back?🤔 1️⃣ Tuck your chin – Keep your head neutral to avoid arching your back. 2️⃣ Knees at 90° – Align your knees over your ankles at the top. 3️⃣ Push through your heels – This activates your glutes instead of

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A person performs barbell hip thrusts in a gym, demonstrating a key glute exercise. The image highlights "ADHD & Fitness GLUTE GAINS -SIMPLE-", connecting fitness with ADHD management.

This image visually explains three glute-building exercises: Hip Thrusts, Romanian Deadlifts, and Bulgarian Split Squats, using a combination of illustrations and photos to show proper form.

A collage of various foods categorized into Protein, Carbs, and Fats, including seafood, chicken, sweet potatoes, and avocado. It emphasizes nutritional choices for fitness, with a note that "Meal prep is your bestie".

Glute Gains 101: workouts, Nutrition, & ADHD Tips

Hello! 🌞 I'm here to share my personal journey to building strong, sculpted glutes while navigating the challenges of ADHD. As someone who's been through the ups and downs of fitness and mental health, I'm excited to pass on what I've learned to help you achieve your goals. I hav

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A woman in athletic wear takes a mirror selfie in a gym, with text overlay "3 BEST EXERCISES FOR GLUTE GAINS" and "movements proven to get you a dump truck."

A woman performs hip thrusts with a barbell in a gym, with text overlay "HIP THRUSTS" and instructions on proper form for glute engagement.

A woman performs deadlifts/RDLs with a barbell in a gym, with text overlay "DEADLIFTS/RDL'S" and instructions on maintaining spine neutrality and core engagement.

THESE EXERCISES WILL 3X YOUR GLUTE GAINS

THESE EXERCISES WILL 3X YOUR GLUTE GAINS: -Hip thrusts: keep your heels directly under your knees, keep hips directly under ribcage and do not tilt your pelvis, keep chin tucked & core tight. -Deadlifts/RDL's: keep spine neutral & core engaged, drive through your heels, act as i

1081 likes

A woman in teal activewear takes a mirror selfie, showcasing her glutes. An overlay states "3 HUGE myths about growing your glutes," introducing the article's topic.

A woman performs hip thrusts in a gym. An overlay debunks the myth that you must max out every workout, emphasizing progressive overload over time, not every session.

A woman squats with a barbell in a gym. An overlay explains that glute growth requires specific targeted workouts, nutrition, and consistent routine, not just doing many squats or hip thrusts.

Glute building myths debunked

I hope this brings anyone fooled by these myths some clarity! Muscle building the right way takes time, and you should enjoy the journey because of how it shapes you internally during the process! Don’t try to rush your results, just focus on sticking to the basics, getting 1% better every day,

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Glute gains at the gym

Try these if your gym has them! #glutestrength #gluteworkoutvideo #glutetransformation #glutegoals #summerbod #bodytransformation #menopauseweightloss #genxwomen

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A person in a gym mirror selfie, wearing a green graphic tee and pink leggings, with text overlay "45-MINUTE BOOTY BURN: BEGINNER-FRIENDLY GLUTE WORK" and Lemon8 branding.

45-Minute Booty Burn: Beginner-Friendly Glute Work

Ready to sculpt and tone your glutes? 🔥 This 45-minute beginner-friendly glute workout will have your booty burning and growing in no time! Perfect for anyone looking to get started on their fitness journey or add some variety to their routine. Let’s get those gains! 🍑💪 #GluteWorkout #BeginnerF

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8-8-8 Method For Glute Gains

#lemon8diarychallenge #gluteworkoutvideo #glutegains #workout #gymgirl

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Favorite Glute Routine + Tips 🍑

✨The Glute Gain Journey continues! Currently doing 2-3 days a week of glute training. I love to keep these moves in my rotation adding weight regularly. I aim for 10 reps of each movement repeating 4 sets! I love to start and end my glute days with the stair master to help break up the t

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A gym interior with weight racks and dumbbells, featuring the title 'HOW TO BUILD YOUR WORKOUT ROUTINE FOR GLUTE WORKOUTS' and the creator handle '@GAINSWITHZEE' on Lemon8, set against a light background with decorative stars.

Guide to Building your Glute Workouts: Beginner

Getting ready to start your New Years Resolution by getting the gym, but have no idea how to start? Here is a list of exercises that target legs with some emphasis on the gluteal muscles. Since there are so many muscles in the legs it is best to target them through isolation. This means instead

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Glute Gains 101

Here are my go to glute dominant compound + isolation moves to build strength, shape, and serious 🍑 power! Compound Moves (big strength builders): ✅ Hip Thrusts ✅ Bulgarian Split Squats ✅ Step Ups ✅ Deadlifts ✅ Lunges ✅ Glute Bridges Isolation Moves (glute burners): ✅ Reverse Hyperexte

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DYNAMIC HIP MOBILITY STRETCHES THT 10X MY GAINS✨🍑

As promised in my previous post, sharing some of my favorite hip mobility dynamic stretches here🥰 These are really great for opening up tight hips and preventing back pain during lifts, and have personally helped me see the JUICIEST results from my leg/glute days🙌 No matter where you’re at ri

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All for the glutes gains🍑

#healthylifestyle2024 #fitnessjourney #gluteworkout #glutegrowth #resistancebandworkout #rdls

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Glute Rounding Journey 🍑

✨My grounding journey wasn’t overnight—it took time, patience, and the right strategy.✨ The first photo is me 5 years into my fitness journey. I genuinely believed my glutes would always stay square. I thought that was just “my shape.” But once I started intentionally training to round my glutes

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An illustration of a glute workout routine titled 'bubble butt workout'. It shows a woman demonstrating three exercises: squats (3 sets x 15 reps), glute bridges (3 sets x 15 reps), and plank kickbacks (3 sets x 20 reps, 10 per leg), all performed with a resistance band.

GET THAT BOOTY GAINS 🍑 Glute Workout Routine ⬇️💪🏼

🍑 Glute Gains On! 🍑 Ready to fire up those glutes and get that perfect peach shape? Today’s workout is all about building strength, lifting, and toning your booty. Here’s the routine: 1️⃣ Squats (3 sets x 15 reps) 2️⃣ Glute Bridges (4 sets x 20 reps) 3️⃣ Bulgarian Split Squats (3 sets x 12 re

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A person takes a mirror selfie in a gym, showing their back and glutes. The image has text overlay: 'Sumo Squat tips for GLUTE GROWTH 🍑 Swipe for the gains'. Kettlebells are visible in the foreground.

A person in a gym demonstrates the starting position for a sumo squat, standing on plates with feet in a V-stance. Text overlay instructs to 'Place feet in a V stance slightly wider than shoulder width (standing on plates help to get deeper in the squat)'.

A person demonstrates the next step of a sumo squat, with a slight lean forward and hinge at the hips. Text overlay advises to 'Have a slight lean forward and hinge at the hips to target your glutes'.

Sumo Squat tips for GLUTE GROWTH 🍑

🍑SAVE THIS FOR YOUR NEXT GLUTE DAY🔥 I always see comments or DMs saying that you only feel sumo squats in your thighs rather than your 🍑. You’re not taking the steps to engage your glutes. You have to make sure your set up and form is correct in order to feel the workout in the correct muscl

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HOW TO 10X YOUR GLUTE GROWTH IMMEDIATELY🍑⬇️

Feel like you’re doing everything right but seeing the BARE minimum? that was me for like 2 years lol. these small changes have made the BIGGEST difference on my fitness journey and helped me grow my glutes 10x faster✨ i hope all of this info is helpful and gives you a better understanding on ho

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