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Can we all agree these are the best exercises for glute growth...🤝

#fitnessjourney #glutegrowth #growwithdulce #fitnesstips #gymrelatable #buildashelf #gymtransformation #growyourglutes

2025/7/20 Edited to

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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'.

A woman in a white t-shirt and blue shorts performs a standing pigeon stretch, bending forward with one ankle crossed over the opposite knee, against a dark background.

A woman in a white t-shirt and blue shorts performs a knee pull stretch, standing and pulling one knee towards her chest, against a dark background.

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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Build Juicy, Round Glutes with These 9 Exercises 🍑

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

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7 Exercises for INSANE Glute GROWTH & Definition!🍑

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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A woman in a purple crop top and pink leggings demonstrates glute exercises. The image features four panels showing different poses, including a deadlift start and squat positions. Text overlay reads 'exercises to prevent office chair butt', accompanied by a briefcase icon and a peach emoji.

A woman in a purple crop top and pink leggings demonstrates the deadlift exercise. Two panels show her in the upright and bent-over positions, holding a light pink dumbbell. Text overlay provides instructions: 'deadlifts Perform for 12 reps, rest for 1 min, repeat 4x'.

A woman in a purple crop top and pink leggings demonstrates the squat exercise. Two panels show her in the upright and deep squat positions, holding two light pink dumbbells at her shoulders. Text overlay provides instructions: 'squats Perform for 1 min, rest for 30 seconds, repeat 4x'.

DO THESE GLUTE EXERCISES IF YOU HAVE A FLAT BUTT

If you have a flat butt and you are looking to plump them this upcoming fall, definitely try these exercises! Not only will they help your glutes grow but you will also start to notice a difference within 2-3 days of doing these exercises. Make sure to perform the following exercises slowly and con

2083 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 &

7258 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

25.4K likes

A woman in pink workout attire stands in a gym, facing away, with text overlay 'Exercises that help grow your glute medius'. An arrow points to her glute, highlighting the focus of the workout.

A woman in blue workout attire performs a step-up exercise using a gym bench. Text overlay indicates 'STEP UPS 3x6-8 (go heavy)' for glute medius growth.

A woman in a white sports bra and grey shorts performs a Bulgarian split squat with her back foot elevated on a bench. Text overlay reads 'BULGARIAN SPLIT SQUATS 3x6-8 (go heavy)'.

Exercises to grow your GLUTE MEDIUS

Your glute medius is what helps your glutes look rounder and aids in that “hourglass figure”… although most glute exercises help your overall glutes and don’t target the glute medius directly, there are exercises that bias the glute medius. 1. Step ups (unilateral movement) 2. Bulgarian split s

2778 likes

A woman in a red jumpsuit takes a mirror selfie, showcasing glute growth. An inset image shows her before, in black shorts, illustrating a transformation from 'this' to 'this' for glute development.

A woman demonstrates hip thrusts with dumbbells on a bench, illustrating the exercise. Text provides instructions to 'GO HEAVY', use full range of motion, push through heels, go slow, and consider B-stance for isolation.

An anatomical diagram of a male figure performing a dumbbell sumo squat, highlighting leg muscles. Text instructs to place feet wider than shoulder-width, push weight through heels into the glutes, and maintain a straight spine.

Top exercises for glute growth

I have always struggled with all of my extra fat going to my hips and legs…. as most women do. These are the three exercises that I have found the most success with building muscle and definition in my legs! && don’t be afraid to lift heavy! If you’re not seeing progress, it’s most likely b

2413 likes

A woman in a gym performs a donkey kick exercise on a mat. The image features text overlays like "Grow your Glutes," "TOP RATED EXERCISES," and "AT HOME OR GYM," indicating a guide for glute growth workouts.

A woman in a gym demonstrates the "Good Mornings" exercise, bending forward with hands behind her head. Text overlays specify it targets "GLUTES & HAMSTRINGS" with instructions for "Slow Hinge Motion" and "4x15 reps."

A woman in a gym performs "Glute Bridges" on a mat, lying on her back with hips raised and holding a dumbbell. The image highlights that it works "GLUTES & HAMSTRINGS" with a recommendation for "Slow thrust motion" and "4x12 Reps."

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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A split image showing a woman's glutes before and after, with text 'HOW TO GET A BUBBLE BUTT SWIPE' and a peach emoji, indicating a transformation.

A woman performs hip thrusts in a gym, using a barbell with weights and a resistance band around her thighs, with text 'Hip thrusts'.

A woman performs seated hip abduction on a machine in a gym, with text 'Seated hip abduction' visible on the image.

Exercises for a bubble butt🍑 (upper glute edition)

Are you looking to completely transform your glutes? If you are then you NEED to be doing these exercises! A big part of how your glutes look is due to your upper glutes or glute medius & minimus. Here are some of my favorite exercises to target your upper glute muscles and a sample glute w

688 likes

A woman in athletic wear stands in a gym, facing away from the camera, with text overlay stating she grew her glutes using a simple workout structure and encouraging others to copy her.

A collage of four images demonstrating exercises for upper glutes: abductions, cable kickbacks, Bulgarian split squats, and hip thrusts with feet pointed outwards.

A collage of four images demonstrating exercises for the glute max: Romanian deadlifts, hip thrusts, deep squats, and glute extensions.

BEGINNER’S BUNDA BUILDING BIBLE🍑Glute Growth 101✨

This is the science backed structure that grew my glutes, and it’s so much simpler than you think🍑 If u wanna see what this looks like in action, let’s grow together! 🔗 in b!0 love uuu🥰 #beginnerfitness #glutesworkout #glutegains #beginnerworkouts #homeworkouts

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A woman in a white crop top and gray shorts takes a mirror selfie in a locker room, with text overlay "THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱".

A woman performs a hip thrust exercise in a gym, with text overlay "HIP THRUST OR GLUTE BRIDGE 3-5 sets 8-12 reps".

A woman performs an RDL or deadlift exercise with a barbell in a gym, with text overlay "RDL OR DEADLIFT 3-5 sets 8-12 reps".

THE ONLY GLUTE EXERCISES NECESSARY FOR GROWTH 🌱

Glute growth doesn’t have to be complicated!! These are the 5 exercise variations that are absolutely necessary for growth🌱 If you’re trying to grow your glutes your primary focus should be : 1. Eating enough WHOLE foods : high protein! 🍗 2. Perfecting FORM and applying progressive over

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MUST TRY GLUTE WORKOUT FOR GROWTH 🍑

Ok ladies if you want to see real results with your glutes at home you NEED to try this workout! When you perform these exercises you want to make sure that you are focused when squeezing your glutes. Not only will you see results long term, but you will feel the burn! Perform the following exer

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🍑 Glute exercises for beginners ✨

WARM-UP (5–7 MINUTES | 2 ROUNDS) Goal: Fire up #glutes & #core before the real work • Glute bridges – 15 reps • Bird dogs – 10 reps/side • Bodyweight squats – 15 reps • Deadbugs – 10 reps/side • Plank shoulder taps – 20 total taps 🔥🔥🔥🔥

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A split image showing a woman in a gym, demonstrating glute development. The left side shows her in black shorts, and the right side in grey shorts, both from a side view. The text overlay reads "TOP 3 GLUTE EXCERSICES."

A split image showing a woman performing sumo squats in a gym. The left side shows her holding a dumbbell, preparing to squat, and the right side shows her in the bottom position of the squat. The text overlay reads "sumo squats."

A split image showing a woman performing glute medius kickbacks in a gym. The left side shows her preparing with an ankle strap on a cable machine, and the right side shows her extending her leg backward. The text overlay reads "glute medius kickbacks."

MY TOP 3 GLUTE EXERCISES FOR GROWTH 🍑

Here are my top 3 favorite glute exercises for glute growth in no particular order! 1. Sumo squats. This is a fantastic squat variation that targets the glutes! it’s very simple and easy to do because all you need is a heavy dumbbell! 2. Glute medius kickbacks. Kickbacks are a great isolation

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Glute Growth🍑

Here’s a visual of some exercises that’ll help targeting your glutes! Don’t skip leg day ladies🥰🥰 #glutestrength #glutesforbegginers #glutesexercices #legworkout #gluteroutine

1279 likes

9 exercise inspo for glute growth!

Here’s THE glute guide that you can pick and choose from to create your glute routine! I’ll have a list below so you can screenshot to save for later 🤍 1. Heavy hip thrusts 2. B stance hip thrusts 3. Rdl 4. B stance RDL 5. Sumo squats 6. Medius kickbacks 7. Bulgarian split squats 8. S

955 likes

A split image displays a 'before and after' comparison of glute transformation over 12 weeks. The left 'before' side shows a person's glutes from the side, while the right 'after' side shows a more developed view from the back, both in green leggings. Text overlays explain the glute growth journey.

2 Major Exercises for Glute Growth!🍑

For ME personally, in the past 3 months I’ve seen the most glute growth + cuff under my booty from: •HIP THRUSTS! Is THAT GWORLLL, add weight to her and you’re set. I started off with 50lbs & progress every 2 weeks to make sure I can handle more weight, I am currently at 95lbs, and going 💪🏾.

680 likes

Grow Glutes with These Exercises

The ONLY exercises I’m doing to grow my glutes are all variations of these: hip thrusts, split squats, RDLs, hyper extensions, and targeted glute finishers. I train in a way that is challenging by incorporating these moves! My programs are all glute targeted and focus on an hourglass shape ✨ #l

982 likes

A person performs a back squat using a Smith machine, with the bar across their shoulders, demonstrating the lower phase of the exercise for glute growth. The text overlay indicates 'Back Squat 3x10'.

A person performs an alternating reverse lunge in a Smith machine, with the bar on their shoulders, in the lowered position. The text overlay identifies this as 'Alternating Reverse Lunge 4x10'.

A person performs an elevated Romanian Deadlift (RDL) using a Smith machine, standing on a platform and bending at the hips to lower the bar. The text overlay states 'RDL 3x12'.

5 Smith Machine Exercises for Glute Growth🍑

- Back Squat: Setup: Position yourself under the Smith machine bar, placing it across your shoulders. Stand with feet shoulder-width apart. Execution: Lower into a squat by bending your knees and hips, keeping your back straight and chest up. Descend until thighs are parallel to the ground, t

525 likes

THE ONLY 4 EXERCISES YOU NEED FOR A GLUTE SHELF✨

some of my favorite exercises to target the gluteus medius and create that top glute shelf🍑 notes: -i’ve found that performing these using a kettlebell makes it SO much easier to add more weight onto your lifts so you can progress through your workouts -if you struggle feeling your glutes

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Glute not growing? try these! 🙂‍↕️

By incorporating these 5 glute exercises, you’ll hit every part of the glutes for maximum growth: Hip thrusts, cable kickbacks, barbell RDLs, reverse frog pumps, and glute-biased hyperextensions each target the glutes from different angles—covering strength, stretch, and full activation. Try this

1219 likes

3 exercises for UPPER GLUTE WORKOUT 🤍

#glutesworkout #workoutforwomen #lemon8fitness #fitnessjourney #glutestips

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TRY THESE GLUTES EXERCISES FOR GROWTH

Where are all my girls at?! If you want to grow your glutes, definitely give these a try. In these pictures I am using a long resistance band but you can also use a short band for an extra challenge. Perform the following exercises: 1- Glute bridges: Perform for 1 minute, rest for 15 seconds

500 likes

Fav Glute Exercises 🍑

These are some of my favorite exercises for glute growth. All can be done with or without weights or bands. They don’t all have to be done in one session! There are of course other factors that go into muscle growth, but these are great exercises to work those muscles! #glutedayworkout #work

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TOP GLUTE EXERCISES BUT MAKE THEM ✨KNEE FRIENDLY✨

Sooo you’re dealing with knee or back pain but trying to grow your glutes?🤌🏼 we’re not letting that stop us from getting the juiciest glute gains bestie🍑 here are some of my favorite variations for some of the top glute growth exercises, but squat-free and with less impact on the back and knees✨ ho

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Versatile Glute Exercises (Beginner Friendly)

Home equipment: Resistance bands only |Sumo Deadlift| Gym Version: • Stand with feet wider than shoulder-width, toes out. • Grip a barbell inside legs. • Bend hips/knees, lower bar. • Lift by extending hips/knees. Home Alternative with Resistance Band: • Stand on band, wi

835 likes

A smiling woman in athletic wear poses in a gym, with text overlay indicating "dumbbell glute exercises make it pop!" and a Lemon8 handle. She is introducing glute exercises for growth.

A split image shows a woman demonstrating glute bridges with a dumbbell on her hips. Instructions for 12 reps, 45 seconds rest, repeated 4 times are overlaid.

A split image shows a woman demonstrating sumo squats with a dumbbell. Instructions for slow and controlled squats, 12 reps, 45 seconds rest, repeated 4 times are overlaid.

TRY THESE DUMBBELL GLUTE EXERCISES FOR GROWTH!

There is no doubt that these exercises are a burner! They look so simple but they are so effective at targeting the glutes. Perform the following exercises: 1- Glute bridges: Perform for 12 reps, rest for 45 seconds, and repeat 4x. 2- Sumo squats: Squat slow and controlled… Perform for 12 r

222 likes

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,

429 likes

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 performs a Bulgarian Split Squat using a Smith machine in a gym. Text overlay indicates this exercise targets the gluteus maximus and medius.

A woman performs Cable Kickbacks using a cable machine in a gym. Text overlay states this exercise targets all three glute muscles.

3 Glute Isolation Exercises

Why glute isolation is important: -it gives your glutes better shape & definition -helps isolates your glute muscles for a better glute focus during compound exercises -it can help with glute imbalance (when one glute is bigger or smaller than the other) These three glute isolation exercise

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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

991 likes

A smiling woman in blue athletic wear kneels, hands clasped over her knee, with text overlay 'you need these glute + leg stretches *maximize your glutes growth*'.

A woman demonstrates 'leg swings' on a mat, showing her leg swinging backward and forward. Text advises performing this dynamic stretch before glute workouts to relieve tight hips and glutes.

A woman performs a 'standing quad stretch' by pulling her foot to her buttocks, and a 'standing pigeon stretch' by crossing one ankle over the opposite knee while squatting.

YOU NEED THESE GLUTE STRETCHES 🍑👀

Want to maximize your glutes growth? You need to incorporate these exercises into your routine! I would like to take a moment to explain what dynamic vs. static stretches are. Dynamic stretching: Should be performed before your workout. Dynamic stretching is a form of stretching that improves fl

260 likes

Glute growing exercises

If you don’t want glute growth then don’t do these exercises #glutestrength #bodytransformation #glutegrowingtips #glutework #glutegainz

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A woman in black workout attire performs a deadlift-like exercise with a single dumbbell plate in a gym. The image is titled "BEST EXERCISES FOR BEGINNER GLUTE GROWTH," introducing a workout guide.

A woman demonstrates a Single Leg RDL in a gym, holding a dumbbell plate. Text overlays provide form cues like "Keep back straight" and "Shift hips back," along with "3 X 8 EACH LEG."

A woman performs a B Stance Hip Thrust using a bench and a dumbbell. Text overlays instruct to "Squeeze glutes" and "Keep weight here," indicating proper form, with "3 X 8 EACH LEG" for reps.

Glute Growth exercises for beginners 🍑

If you’re new to the gym, using equipment or big barbells can be a little intimidating! These are a few of my favorite beginner friendly glute growth exercises that will give you the booty you’ve been dreaming of. Grab some weights and a bench or box and you’ll be all set! #lemon8partner

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3 Best Glute Exercises for a Round Booty

These are unmatched 🔥 My absolute favorite single leg movements that really deliver the “round & perky” look to the glutes! The key is slow and controlled INTENTIONAL reps Do these in combination with some heavy compound lifts like : squats, hip thrusts, RDLs, stay consistent with n

274 likes

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