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4 exercises to grow your glutes!

New year, new glutes! 🍑

Build your best glutes with hip thrusts, Smith machine squats, Bulgarian split squats, and walking lunges.

Focus on progressive overload and mind-muscle connection for real growth! 🔥❤️

#lemon8partner #newyearnewme #weightlifting #glutesworkout

2025/2/8 Edited to

As you embark on your journey to enhance your glutes, it's essential to understand the effectiveness of each exercise in your routine. Incorporating hip thrusts, for instance, is a fantastic way to engage the glute muscles directly. Aim for 4 sets of fewer reps at higher weights to maximize muscle growth. Bulgarian split squats are another excellent choice. They not only target the glutes but also help improve balance and stability. Use a rep scheme of 3 sets of 12, progressively increasing the weight each time. Smith machine squats can be a game-changer as they allow for heavier loads while providing stability. Try 4 sets of 12 to 8 reps, focusing on reaching muscle failure for optimal results. Lastly, walking lunges are perfect for enhancing muscle endurance and working multiple muscle groups with slow and controlled movements. Aim for 3 sets with a focus on form and depth. By combining these exercises and prioritizing a mind-muscle connection and progressive overload, you can achieve your glute goals effectively and efficiently.

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4 EXERCISES I’D AVOID TO GROW MY GLUTES ⬇️

**THESE EXERCISES ARE GREAT, BUT NOT THE BEST FOR GLUTES GROWTH** 1. LEG CURLS: leg curls are great for if you want to isolate the hamstring muscle, but not great for targeting the glutes directly. ✅ BETTER ALTERNATIVE: Romanian deadlifts 2. FORWARD LUNGES: this exercise primarily targets t

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A woman in a gym performs a lunge with dumbbells, showcasing her glutes. The image has text overlay "3 exercises to grow your BOOTY SHELF" and a dotted arrow pointing to her glutes, indicating the focus of the workout.

A woman in a gym performs dumbbell step-ups, stepping onto a platform while holding a dumbbell. The image includes text "dumbbell step-ups" and instructions on how to perform the exercise, with a dotted arrow showing the upward movement.

A woman in a gym performs a single leg press on a machine, with her knee bent towards her chest. The image features text "single leg press" and instructions on positioning and movement, with a dotted arrow indicating the leg's path.

Grow a round booty shelf with these 3 exercises

Target your glute medius to get that rounded shelf! Dumbbell step-ups: Do 3 sets of 6-12 reps - Get a platform roughly mid-thigh height - Hold the dumbbell on the working leg side - Step up onto the platform, using hand for balance (but don't use it to pull yourself up) Single leg pre

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4 EXERCISES TO GROW ROUND GLUTES✨ Dumbbells Only

I’ve been getting a lot of requests for more home friendly glute workouts (that are just as juicy🍑), so much that my most recent program on my app is a full at home glute growth program lol✨ These are 4 of my favorite movements for growing that perfectly rounded peach using dumbbells only! Hope

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