Level up your chest gains!

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🍑 Booty Gains at Home! Save it for later✨
No gym? No problem. Just you, your resistance bands, and a killer routine. 🔥 Get that round, lifted shape right from your living room! #BootyWorkout #ResistanceBands #HomeWorkout #GluteActivation #FitnessAtHome
Jazmine

Jazmine

876 likes

A woman in a white sports bra and black shorts poses sideways, holding a phone, with text asking about losing weight while growing glutes. The image includes the Lemon8 logo and username.
Two panels show a woman demonstrating narrow stance elevated goblet squats with a kettlebell in a gym, with text indicating 3 sets of 10 repetitions. The Lemon8 logo and username are visible.
Two panels show a woman performing walking weighted lunges while holding weight plates in a gym, with text indicating 3 sets of 10 repetitions. The Lemon8 logo and username are visible.
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
Kyy

Kyy

3929 likes

A person from behind wearing a light hoodie and form-fitting flared pants, showcasing glute gains. A text overlay reads "Grow your booty at home." The hoodie has "ARIGATO" printed on it.
🍑 Booty Gains from Home!
No gym? No problem. Build that peach right in your living room 💪✨ #HomeWorkout #BootyWorkout #GluteGains #NoGymNeeded #FitnessMotivation
Jazmine

Jazmine

336 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
Sky | CPT

Sky | CPT

9425 likes

A split image showing a person's glute transformation, with a 'before' image on the left in dark pink leggings and an 'after' image on the right in light grey ribbed leggings, demonstrating glute gains. The text 'Let's talk gains' is overlaid.
A dark background with Hello Kitty outlines displays key glute training tips: train 2-3x, 4-6 exercises per workout, 8-12 rep range to failure, and progressive overload weekly/biweekly, each marked with a peach emoji.
A dark background with Hello Kitty outlines provides detailed explanations for glute training tips, including frequency, number of exercises, rep range, and progressive overload, each point highlighted with a peach emoji.
Let’s talk gains 👏🏾
some gain tips, I have acutel workouts on my page. I will start taken videos so I can share the exercises visually. #gainweightgainconfidence #bodytransformation #letschat #glutes #glutetips #glutetransformation #glutetips #glutegains #lemon8challenge
nique

nique

1259 likes

A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.
A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.
A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.
Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑
Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back
Chalie_Baker

Chalie_Baker

1218 likes

HOW TO MAKE CARBS DELIVER GYM GAINS✨
Ever wonder why some gyms have little tootsie rolls or candies at the front desk for you to grab when you leave? It’s all by design. Believe it or not, most of those junky carbs you’re told to steer clear from when trying to make progress at the gym… ACTUALLY serve a purpose🤌🏼 The most important el
Cassidy

Cassidy

4124 likes

BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠
Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu
Kee🤎|Multi-Passionate Creator

Kee🤎|Multi-Passionate Creator

2234 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
Chalie_Baker

Chalie_Baker

1144 likes

Things you need to do to maximize your gains
#GymTok #gymgirly #beginnergymtips #fyp
Terra🫶🏽

Terra🫶🏽

526 likes

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
Cassidy

Cassidy

909 likes

Top 5 Mistakes Killing Your Glute Gains 🚫🍑
Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin
Maria Teixeira

Maria Teixeira

3390 likes

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
Chalie_Baker

Chalie_Baker

795 likes

Chest, Shoulders, & Triceps Workout
This is a beginner-friendly upper body workout that focuses on the chest, shoulders, & tricep muscles. 💚 Shoulder Press 3x10-12 💚 Incline Chest Press 3x10-12 💚 Lateral Raise 3x12 💚 Rear Delt Fly 3x12 💚 Front Raise 3x12 💚 Tricep Extension 3x12 💚 Tricep Push-ups 2xAMRAP (As Many Reps As
Madison Johnson

Madison Johnson

1403 likes

A woman in green athletic wear takes a mirror selfie in a gym bathroom, with text overlay "POST WORKOUT SNACKS for faster gym gains" pointing to a cake photoshopped onto the counter.
An infographic titled "POST WORKOUT SNACKS If you're in a rush..." displaying illustrations and names of quick protein-rich snacks like protein shakes, Greek yogurt, canned tuna, and hardboiled eggs.
An infographic titled "POST WORKOUT SNACKS If you have time..." showcasing illustrations and names of more elaborate protein-rich meals such as egg omelette, protein pancakes, grilled chicken, and tuna salad sandwich.
POST GYM SNACKS TO SPEED UP THE GAINS✨ Grab & Go
for my fellow gym girlies, i think we can all agree that the “working out” part of the fitness journey is like a FRACTION of the battle😂 the hardest part for me was always getting the nutrition aspect down and hitting those macros 🙌 after your workout, it is so important to re-fuel with the proper
Cassidy

Cassidy

485 likes

Improve Your "Chest Gains" With These Exercises
Cc:@dickersonross #chestworkout #upperbodyworkout #dumbellworkout
WORK4GAINS

WORK4GAINS

33 likes

Optimizing your leg press gains ✨
DO IT DON’T DO IT Unlock the strength within! Don’t underestimate the importance of a targeted hip warm-up before your leg workout Activate those hips, enhance mobility, and set the foundation for a powerful leg session .. #legsworkout #optimizeyourfitness #fitnesstips
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

3480 likes

A woman performs a glute bridge exercise with a kettlebell on a mat, with text overlay 'Get Snatched From Home' and 'Sweat It Out at Home'.
An illustration of various glute exercises including Goblet Squat, Weighted Glute Bridge, Bulgarian Split Squat, Fire Hydrants, Wall Sit, and Dumbbell Side Lunge, with sets and reps indicated.
Illustrations of glute exercises like Barbell Squat, Barbell Step-up, Donkey Kicks, Side Leg Raise, and Single Leg Glute Bridge, with a note about alternative workouts and bodyweight exercises.
Snatch your Body from Home by Summer 🤩🍑
Hey ladies, I understand! Not everyone has the luxury of hitting the gym or feels at ease working out in that environment all the time. So, in today's post, I'll provide you with workout examples that you can easily do from the comfort of your home. I'll break it down into full-body
Chalie_Baker

Chalie_Baker

797 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
Te'ja | Women’s Fitness Coach

Te'ja | Women’s Fitness Coach

4590 likes

Chest Workout: Sculpt Your Pecs!
Cc:@ashtonhallofficial @StrikeFit #chestwork #upperbodyworkout #fullbodyworkout #coreworkouts #gymlifestyle
WORK4GAINS

WORK4GAINS

16 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
Peyton Fallis

Peyton Fallis

1081 likes

A woman with face glitter and many beaded necklaces stands by a window overlooking a city street. Text reads 'Arm Slimming Exercises', '15+ Exercises With Examples', and 'Tips for Losing Stubborn Fat'.
A woman takes a mirror selfie in a gym. Large red text says 'NO.' with a question 'Can you spot reduce fat on your arms?'. Explanatory text states fat loss is overall, not spot-specific.
A woman with face glitter makes a kissing face, hands behind her head, by a window. Text provides arm workout instructions: pick six exercises, 12 reps each, no pause, 60-second breather, then three more rounds.
How To Slim Your Arms and Reduce Body Fat
If you're aiming for those sculpted, powerhouse arms like J.Lo, Megan Thee Stallion, or Natalie Portman, this year's your time to shine, and guess what? It's totally achievable and simple to kickstart. 💕All you need are a pair of dumbbells and a killer lineup of top-notch arm-toning
Chalie_Baker

Chalie_Baker

1649 likes

Workout Routine to get you Summer Body Ready
If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul
Chalie_Baker

Chalie_Baker

1039 likes

A woman in a white top and light purple shorts takes a mirror selfie in a gym setting, with text overlay "SNACK SWAPS for Gym Gains snack ideas for unhealthy faves."
A display case filled with various flavors of gelato or ice cream, with text overlay "ICE CREAM" and a list of healthy swaps like frozen yogurt and protein pudding.
An assortment of fries and chips arranged around small bowls of dipping sauces, with text overlay "Fries / Chips" and a list of healthy alternatives like sweet potato fries and kale chips.
Healthy Snack Swaps for Gym Gains 🍑✨
If you want to make gains in the gym then you need to focus on what you’re eating and 🆙 your daily intake of calories and frequent snacks are a great way to do that. However it does make a difference as to what you are snacking on! So here are some easy swaps for our favorite (not so healthy) optio
carlyroese

carlyroese

2085 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
Chalie_Baker

Chalie_Baker

8700 likes

What I eat in a day for booty gains! 🩷
One of my biggest goals right now is to eat my weight in protein daily. While I don’t always track my macros, I know how important it is to eat with intention. Fueling my body with the right foods makes all the difference in how I feel, recover, and grow. A hard truth I’ve learned: working out c
ChynaRice

ChynaRice

806 likes

Shoulder gains in progress!
Save this routine, share it with your fitfam, and let’s build those strong, sculpted shoulders Don’t just dream it, achieve it! #shoulders #shoulderworkout #workout #womensupportingwomen #workoutforwomen
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

251 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.
This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.
The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.
Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection
Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the
Chalie_Baker

Chalie_Baker

1078 likes

Gains go crazy! 🍑
POV start eating your body weight in protein #gluteworkout #glutegrowthtips #workoutmotivation #gymgirl #summerbod #bodytransformation #postpartum #postpartumweightloss #gluteworkoutvideo #gluteroutine .. .. .. .. ..
GlowGirlFitness

GlowGirlFitness

2408 likes

Top 5 Chest Workouts for men
#HelloLemon8 #chestworkout #chesttraining #chestworkoutroutine #summerbod
The Hidden Gains Village

The Hidden Gains Village

735 likes

Save this glowing gains smoothie asap 💕🍓🥥✨
Not only are fruits SO GOOD for your health, but they’re also great in vitamins that will boost your energy after a workout. 🔪Cut up some of your favorite fruits, I went with peach, sweet melon, dragonfruit, kiwi, and strawberries 🍯Add that honey instead of sugar 🌿Add your choice of protein, I
LILUHPOTTERY

LILUHPOTTERY

3342 likes

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
Zara_Sanchi

Zara_Sanchi

999 likes

How to increase your protein for the gains 🍑
Whether you are trying to lose weight, gain weight, tone up, or build a muscle YOU NEED PROTEIN. A high protein lifestyle is very beneficial on a weight loss journey. It helps to preserve or build muscle mass while you are losing fat. When you’re losing weight, you don’t want to also lose the curve
Que

Que

217 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
Chalie_Baker

Chalie_Baker

378 likes

A person in a hijab, blue top, and black leggings performs the Warrior III yoga pose on a yellow mat outdoors. Text overlays "Sculpt yoga" and "Does the body good!" are visible, with pink arrows highlighting the glute area.
5 yoga poses that’ll give you a dump truck
5 Yoga Moves for a Dump Truck 🍑 1️⃣ Goddess Squat (Utkata Konasana) – The Booty Burner • Stand with feet wide, toes slightly out. • Sink into a deep squat, keeping knees over ankles. • Engage the glutes and pulse for 15-20 reps. 💡 Tip: Hold light weights or add a r
Qui, The Bougie Hipster

Qui, The Bougie Hipster

1096 likes

4 Exercises you NEED for Building Your Best Glutes
If you're looking to build strong, shapely glutes, focusing on the right exercises and perfecting your form is key. In this post, Ill go over the four essential exercises for building glutes, complete with examples, tips, and tricks. I also cover the optimal order for your workout and p
Chalie_Baker

Chalie_Baker

171 likes

HIGH PROTEIN TREATS FOR GYM GAINS✨(quick and easy)
aunt flo came early this month and the cravings are CRAVINGGG so it was only fitting i share some of the recent protein sweet treats that i’ve been making on repeat🥰 i know i always say it, and i will say it 10000x again, finding healthier, high protein alternatives to the “junkier” foods is one of
Cassidy

Cassidy

343 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
Chalie_Baker

Chalie_Baker

102 likes

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?
Cassidy

Cassidy

436 likes

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