53 followers

Follow

Follow

Follow

1/2

0 saved

3

10

These squats tho 🔥🔥

Let’s get it, start the week off right 💪🏾

2024/7/22 Edited to

Squats are one of the most effective exercises for building lower body strength, enhancing mobility, and improving core stability. They engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. To get started, ensure you maintain proper form: keep your feet shoulder-width apart, engage your core, and squat down as if sitting back into a chair. For added intensity, try variations like jump squats, sumo squats, or Bulgarian split squats. These not only boost strength but also increase your heart rate, making them fantastic for cardio fitness as well. Additionally, combining squats with resistance bands or weights can significantly elevate the challenge and help in muscle growth. Remember to warm up before your workout to prevent injury and improve flexibility. As you progress, listen to your body and adjust the number of reps accordingly. Don’t forget that consistency is key in any workout regimen, so incorporate squats into your routines regularly to see transformative results!

Related posts

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

2082 likes

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

5324 likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️💪🏾🔑

For the girlies who struggle to love their hip dips, just know it's completely okay to feel that way. You cannot change the natural shape of your hips but you can sure do certain workouts to minimize the appearance of your hip dips.💪🏾👏🏾 I personally struggle to accept my hip dips especially

4195 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

10.3K likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️🔥✅

For the girlies who struggle to love their hip dips, just know it’s completely okay to feel that way. 😌 I personally struggle to accept my hip dips especially when I lose weight. That gap around my thighs makes me feel uncomfortable at times 😣. What I’ve learned over the years is that hip di

7973 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 woman and a man on a beach at sunset, with text overlay "How I Toned my ARMS" and arrows pointing to the woman's arm, indicating the focus of the article.

A text slide titled "TIPS" providing advice on diet, aiming for 10,000 steps daily, and starting with simple gym machines for weight training, with an arrow pointing right.

A text slide titled "TIPS" continuing advice on HIIT, consistency, tracking progress, and understanding setbacks, with arrows indicating to swipe for exercises and more workouts.

Say Goodbye 👋 to Arm Fat with These Expert Tips⬇️

Arm fat presents a common and vexing concern for many individuals across various health spectrums, whether they are physically fit, have undergone bariatric surgery, or are actively engaged in weight loss endeavors. Its presence, notably in the arms, can trigger self-consciousness, particularly

3236 likes

A woman in a gym takes a mirror selfie, showcasing her glutes. The image has text overlays "Build a Booty 101 Pt. 3" and "Your guide to Squat Variations for Big Glutes," with an arrow pointing to her glutes.

An instructional graphic for Barbell Back Squats, showing a woman performing the exercise. It includes text detailing sets, reps, and form cues like bar placement, core engagement, foot width, breathing, and glute squeeze.

An instructional graphic for Sumo Squats, illustrating a woman performing the exercise with dumbbells. It highlights muscle activation and provides text instructions on sets, reps, hip hinge, foot placement, and squeezing glutes.

Build a Booty 101: Squats🍑✨

My top 3 squat movements for glute growth! Squats are an incredible compound movement to add on to your workout if your goal is to grow your legs! If you want to feel a burn like you have never felt, try 1 or all of these exercises! :) ✨Big 🍑 tip: I recommend Back Squats OR Sumo squats paired

830 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

87 likes

A woman with braided hair stands in a gym, leaning on a squat rack, with one foot on an orange yoga block. Text overlay reads "3 Hip Mobility Exercises."

A woman kneels on a blue mat in a gym, holding a yellow kettlebell in front of her. She is demonstrating the starting position for the Kettle Bell Hip Shift exercise.

A woman demonstrates the Kettle Bell Hip Shift exercise, shifting her weight to the side while kneeling on a mat, holding a kettlebell. An arrow indicates the direction of the shift.

Dust Off Those Hips With These 3 Exercises✨🤌🏽

If you can't tell by my page I've been heavily working on my hip mobility lately. 😂 I wanted to share a few more of the exercises I've been doing that you can also incorporate. **I will say, please space out the days you do mobility that involve any kind of strengthening. You'll

94 likes

If you’re only feeling squats in your quads, try these 👀🍑

If you’re only feeling squats in your quads, try these 👀🍑 Sumo goblet squats = glutes + inner thighs + that under-butt burn 🔥 #squats #gobletsumosquats #lemon8fitnesscreator #lemon8challenge #gluteworkoutforbeginners

73 likes

Why you should be doing primal squats after 40

All these reasons are important! #fitover40 #fitover50 #squat #bodytransformation #pelvicfloorworkout #hipmobility #menopauseweightloss #perimenopause

16.7K likes

Lateral squats can help improve balance and coordination, mobility and flexibility, and strength and endurance in the lower body. #lowerbodyworkout #gluteworkout #glutegrowth #glutetransformation

523 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

“Build lower body WITHOUT squats 👀”

No squats. Still burning. 🔥 #LowerBodyWorkout #RDL #GluteWorkout #BeginnerFitness #GymTok #HomeWorkout Verse of the day: Mark 16:15

11 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

1115 likes

Deepen your Squats to Build your Legs & Glutes🔥 

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri

1329 likes

Your Body on 50 Squats a Day

Day 1: sore, questioning everything. Week 1: legs adapting, sleep improving. Week 2: glutes activating, posture shifting. Week 3: visible changes. Month 1: transformed. 50 squats a day. Before bed. Track on Repscroll.\n\n #squats #bodyweight #transformation #beforebed #repscroll

2131 likes

If your glutes won’t grow, do these 2 moves

RDL + Dumbbell Squats • 4 sets × 15 reps • Pick the right weight for YOUR level • Slow, controlled reps for better results Consistency = real glute growth 🍑 Save this #gluteworkoutvideo #glutehomeworkout #glutesworkoutforbeginners #glutesathome #glutedayworkout

50 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

Sculpt and tone with side squats 💖

Boost your glutes and build strength with this low-to-the-ground side squat flow! 🔥 This powerful yoga-inspired workout hits your glutes from all angles, with 6 side squats on each side, aim for 3 sets, designed to sculpt, tone, and activate those muscles. Get low, stay grounded, and feel the burn

39 likes

Squats for Glute Growth✨✨

Squats for Glute Growth #Fitness , #squats , #glutes , #gymtips , #fitnessmotivation, #gluteworkout, #womenworkout, #homeworkouts, #beginnerfriendly #Fitness, #squats, #glutes, #gymtips,

57 likes

A smiling woman in a white long-sleeve crop top and light blue shorts takes a mirror selfie in a gym locker room, illustrating common mistakes to avoid for glutes growth.

A woman in athletic wear performs a child's pose stretch on a gym mat, emphasizing the importance of dynamic and static stretching to prevent muscle injuries.

A plate with grilled chicken, pesto sauce, and a slice of pizza, alongside a pizza box, highlights the importance of balanced nutrition and protein intake for glute growth.

DON’T MAKE THESE MISTAKES FOR GLUTES GROWTH 🍑

Here are some common mistakes I see when people train their glutes! These are mistakes I made early on in my journey and now I’m sharing them with you. 1- Not stretching: It’s not the best form of practice if you want to optimize your performance. I highly recommend dynamic stretching before and

123 likes

Why Squats Just Aren’t enough to grow glutes 🍑

Here’s why: 🍑 Squats spread the work around—hitting your quads, hamstrings, glutes, and even lower back. So your glutes don’t get that focused, isolated burn they need to grow. 🍑 Squats don’t fully extend your hips, which means your glutes don’t get the chance to fully fire up. 🍑 Moves li

55 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

863 likes

You’re Missing These 3 Spine Drills✨

These 3 spine mobility drills target spinal rotation, flexion, and extension. Together, they improve segmental movement in your thoracic and lumbar spine. That means better control, less tension, and more range—especially during lifts like squats or RDLs. Why it works: 🧐 • Seated Windm

278 likes

A woman performs a Bulgarian Split Squat with a dumbbell in a gym, illustrating the exercise the post offers alternatives for. The text overlay introduces the topic of alternatives to Bulgarian Split Squats.

A woman demonstrates the 'Deficit Reverse Lunge' exercise in two stages, showing the elevated front foot and the lunge position. Accompanying text provides instructions for this exercise.

A woman performs the 'Single Leg Press' exercise on a machine, depicted in two frames showing the leg bent and extended. Overlaid text details the steps for this exercise.

3 alternatives to bulgarian split squats

Lots of people hate doing bulgarian split squats, but it's a really great exercise to do. Here are 3 similar exercises that will target the same muscles and also give you great results! Deficit Reverse Lunge - Elevate your front foot 3-6 inches off the ground - Step back into a lunge posit

169 likes

Hate Squats & Lunges? Do This Instead 🔥

If squats and lunges don’t feel right — you don’t need them to get results. Try this simple full body combo at home 👇 • Split Stance Row • RDL + Row + Front Raise • Half-Kneeling Press • Half-Kneeling Leg Circles ✔️ 2–3 rounds ✔️ Slow & controlled ✔️ Rest 20–30 sec Save thi

36 likes

Your Body After 30 Days of Squats

Day 1-7: legs burn. Day 7-14: glutes activate. Day 14-21: jeans fit different. Day 21-30: visible definition. Bonus: better posture, stronger pelvic floor, confidence you can feel. 50 squats before bed. Track on Repscroll. #squats #30daychallenge #bodyweight #summerbody #repscroll

786 likes

Add these 🔥 leg exercises.

These exercises can increase vertical jump, speed and cardiovascular fitness. this movement strength the quad, hamstring, glutes and calves while enhancing balance coordination. 3 rounds 30 seconds each exercise 20 second rest. #athlete #bulgariansplitsquats #exercise #fyp #explor

44 likes

Elevated dumbbell squats.

#squats #legworkout #quads

39 likes

Bulgarian Split Squats

#bootygains #gluteworkout #fitness

3231 likes

Struggling with Shallow Squats and Tight Hips?

Plated Frog Stretch—this one’s a game-changer for loosening tight hips and giving your glutes a deep stretch! By adding a plate on your hips, you gently push into a deeper stretch, opening up the hip area. 👌🏼 With the resistance band around your lower back, it adds just the right amount of p

366 likes

A woman in light-wash jeans and a light top, holding a handbag, poses to show her back and butt. The image features the title "Styling Hacks for a Perkier Butt" with a peach emoji.

A woman in a black top and tan cargo pants stands in a garage. The text advises choosing pants with high and close back pockets to create an illusion of lift and roundness.

A woman models a fitted, off-the-shoulder ribbed knit dress in a neutral color. The text suggests opting for tailored, fitted pieces over baggy clothes to show off one's silhouette.

Make Your Butt POP with These Style Tricks 🍑✨

No squats, no surgery — just fashion magic! Try these styling hacks to lift your booty instantly 💁‍♀️ #StyleHacks #PerkierBooty #FashionGlowUp #BodyOptics #CurvyTips

281 likes

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

🌟 Strengthen and Sculpt with Side Squats! 🌟

Join me in this quick tutorial where I guide you through the perfect form for side squats. This powerful move targets your glutes, quads, and inner thighs, helping to build strength and stability. By shifting your weight from side to side, you’ll activate and tone the glutes, especially the gluteus

40 likes

A woman in athletic wear stands in a gym, showcasing her glutes. The image is titled 'Glute building exercises *NO SQUATS*', indicating a workout routine focused on glutes without traditional squats.

A woman performs hip thrusts with a barbell in a gym. The text specifies 'HIP THRUSTS 3X12' and advises to fully extend at the top of the movement for effective glute engagement.

A woman performs RDL's (Romanian Deadlifts) with dumbbells in a gym. The text 'RDL'S 3X12' instructs to bend at the knee and hinge back to make them more glute-focused.

My favorite Glute building exercises -no squats!

If I had to pick 3 favorite Glute exercises these would be it. You can’t go wrong with these, there’s a reason they’re the basics… THEY WORK through progressive overload. I know a lot of you girlies are against squats (I personally love them) so I left them out on this one;) #Lemon8part

69 likes

Goblet Squats who!??

Goblet squats who!? I’ve tried these and love them! Not so much upper body involved like either Goblets. Try them and let me know if you like them! 🔥🥵👌🏾 #leg day #postpartumfitness #squatvariations #squatvideos #exercisetips #exercisetutorial #lowerbodyexercise

266 likes

SUMO SQUATS for GLUTE GROWTH 🍑

Sumo squats have been a staple in my routine, especially when focusing on glute growth. By incorporating sumo squats into your workout, you can enhance your lower body strength and achieve that well-rounded, sculpted look. ✅Tips for Proper Form:✅ 1. Wide Stance: Stand with your feet wider t

141 likes

Build A 🍑 With These Exercises!

Hey girlies ✨ ➡️ Here are some of my fave leg day workouts that leave my 🍑 burningggg in the best way possible 😮‍💨 Let me start by saying….weights will be your best friend when it comes to growing your glutes. It’s simply a MUST! 1. Elevated Goblet Squats - 4x10 2. Assisted deadlifts (or

50 likes

A woman in athletic wear takes a mirror selfie in a gym, with text overlay stating "the ONLY exercises I'm doing to grow my glutes." She is wearing a black long-sleeve top and black and purple shorts.

A woman performs sumo squats using a smith machine in a gym. She is seen from behind, wearing a black t-shirt and black shorts, with the text overlay "Sumo squats."

A woman performs RDLs (Romanian Deadlifts) with dumbbells in a gym. She is bending forward, wearing a black t-shirt and blue shorts, with the text overlay "RDLs."

these exercises grew my glutes 📈

Growing your glutes shouldn't be made extra complicated by adding in a bunch of random exercises. Here are a few movements I swear by and have been doing over the past couple years to really see a difference. 1) Sumo squats 2) RDls 3) Hip thrust 4) Bulgarian split squats 5) Adductors

281 likes

Box squats for beginners

#squats #fitnessjourney #fitnesstips #glutegains #glutebuildingtips

514 likes

Goblet Squats: Are you doing them right? 👀

Here are the top do’s & don’ts to help you get more glute + leg gains and avoid unnecessary pain or injury! ✅ Chest up ✅ Elbows tight ✅ Heels down ❌ Rounding your back ❌ Knees caving in ❌ Weight too far forward Save this for your next leg day & follow me to tone up💪🏽 #legda

204 likes

See more