586 followers

Follow

Follow

Follow

0 saved

8

10

Hammies!!!!!

Grow those hamstrings!

4 sets 10,10,8,8 those 8 should be higher weights! Start off with what you’re comfortable with then go up!!!!! Slow and controlled movements you want to feel the tension#hamstringtherapy #hamstrings #bodytransformation #gym

2024/12/21 Edited to

Building strong hamstrings is crucial for overall leg strength and performance in many sports. To effectively target your hamstrings, consider incorporating various exercises such as deadlifts, leg curls, and Romanian deadlifts into your routine. Aim for 4 sets with a rep range of 10 to 8, where the last set should push your limits with heavier weights while maintaining proper form. Moreover, focus on the eccentric phase of the movements to promote greater muscle growth and injury prevention. Slow and controlled motions allow you to feel the muscle engagement, ensuring effective workouts. Additionally, consider incorporating flexibility training to improve the hamstrings' range of motion, which can help reduce potential risks during heavy lifts. Always listen to your body and adjust weights accordingly to achieve the best results while minimizing the chances of injury. Remember, consistency and progressive overload are key to transforming your leg strength!

Related posts

Hammies & Glutes Day 🤍

#lemon8workout #hammiesworkout #glutesworkout #glutesandhammies #legday

81 likes

Glutes and Hammies

Today I did: Hip thrusts (4 sets) Bulgarians (4 sets) Kickbacks (4 sets) Hyperextensions (4 sets) #glutes #hammies #gluteworkouts #legday #leanmuscle #progresspost #progress #glutesandhamstrings #legsandglutesworkout #bodytransformation

81 likes

A woman in a gym mirror selfie, wearing a black top and blue shorts, showing her glutes. A pink arrow points right with text 'EVERYTHING I DID TO GROW MY GLUTES' and 'Swipe'.

A close-up of a woman's glutes from behind, wearing peach leggings, with the text 'BEFORE' overlaid, indicating a starting point for glute transformation.

A woman in a mirror selfie, wearing a black top and blue shorts, showing her glutes. The text 'AFTER' is overlaid, indicating the result of a glute transformation.

My 3 compound glute exercises I do 2x a week 🍑🤍

My staples #glutesandhammies #summerbod #bodytransformation #gluteroutine #healthylifestyle2024 #gym #glute #glutesworkout

1146 likes

#hammies #gymdiva #hamstringworkout #weightlifting #bodycare

13 likes

4x per week slimming workout plan

Here is an example plan with exercises and reps that would fit into this structure! Day 1: Glutes & hammies workout Example Workout - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glute medius kickback 3 x 8-10 - Hamstring curl 3 x 10-12 Day 2: Back & biceps workout Example Work

1125 likes

GLUTE & BOOTY WORKOUT YOUTUBE VIDEOS

these are my go to workout videos for my glutes & booty! these definitely have played a role in shaping my figure and I can instantly feel it working! I have used for years the first video. With consistency you definitely will notice improvement and a bigger tooosh! #lemon8diarychallenge

107 likes

A young woman in athletic wear, including a white crop top, grey jacket, and white headphones, takes a mirror selfie in a gym. Text overlays read "SWIPE," "Building Perky Glutes for Skinny Girls," and "Workout guide attached!"

A black background with white text outlining a "Glute Day Workout." It lists exercises like Hip Thrusts, Single Leg Kick Backs, Sumo Elevated Squats, Bulgarian Split Squats, Leg Press, and Traditional Weighted Squats, with reps and sets.

A young woman in a grey long-sleeve top and black shorts takes a mirror selfie, showcasing her glutes. She wears white headphones, and the background shows red lockers and a "Locker Rentals" sign.

Growing Glutes for Skinny Girls pt.5 🍑

Follow my guide for perky glutes Pt. 5!! I’ve been doing this routine for weeks straight trying not to venture off too far, as we know sticking to a consistent workout routine will help see growth sooner. I’ve been targeting my glutes more and more and I’m seeing the slight but very noticeable diff

222 likes

THE ONLY EXERCISES U NEED FOR A BUBBLE BUTT✨

if u want a natural butt lift, these hit the upper shelf INSANEEE 🍑 These are directly from my Round Glute Challenge on my app bc gym besties don't gatekeep🤌🏼 for best results, don’t do all of these in one workouttt! choose 1–2 and plug them into a full glute routine✨ most of u are alread

368 likes

GLUTE WORKOUT 🍑😋

enjoy this glute workout ! go at your own pace :) #gym #glutesandhammies #gluteworkout #fitness

217 likes

If the goal is to make the ground shake, tap in twin. This glute and hammies workout routine will do everything you want it to do. But the gag is, it’s FREE🥳🤭 🍑RDL’s 4 x 6-10 🍑Hip Thrusts 4 x 8-10 🍑Reverse Lunges 3 x 8-10 🍑V-Squat RDL’s 3 x 10 🍑Lying Hamstring Curl 4 x 8-10 Shorts: @dfyne

1979 likes

Hamstrings don’t get built by accident… they get built when you stop skipping the stuff that burns. Lying hamstring curls are one of those “looks easy, feels like death” movements; if you’re actually doing them right. Quick cues: • Control the negative (don’t just drop the weight) • Hips st

2 likes

#hamstringworkout #workout routine #workout 🏋️ #work out 💪 #strongwoman💪🏼

5 likes

Glute/Hammies + Abs

This workout kills me! My glutes and hamstrings end up on fire. It’s important to note that when the reps are higher in count the weight is lower, the less reps the more weight you should be doing! Check out my quads and back day. I’ll be posting my current chest and shoulder workout tomorr

219 likes

Build a better booty 🍑

Yall so yesterday was my bday so I created this bday pump🥰 We keeping it cute! If you want a round and perky booty at any age. These at home exercises will help you hit your goals. 👍Pros : 🍑 Get defined glutes 🍑Plump booty 🍑 Toned thighs 🍑Low impact Check out my Amazon storefront f

1624 likes

Workout routine for lifting 4 days per week

If you're planning to lift weights 4 days a week, here's a very solid workout plan that will give you great results if you do it consistently and push yourself! Day 1: Glutes & hammies Here's an example workout you can do: - Hip thrust 3 x 8-12 - Dumbbell RDL 3 x 8-12 - Glu

333 likes

Glutes & Hammies

All sets 4 x 12 or AMRAP with upping the weight each set 🤘🏽 💣 warm up: hip adductor 💣 hip thrust 💣 RDL on smith machine (slow & controlled movement) 💣 sumo squats 💣cable kickbacks #legday🍑 #hammies #gymlifestyle #gymgirlifestyle #gymbestie #gym

5 likes

quads + hammies 🌸

♡ LEG DAY ~ QUADS + GLUTES ♡ Try this workout 💕 only 4 exercises. Workout details: **rest for 90 seconds-3min in between each set, and use weight amounts that are challenging enough for you where it is challenging to hit the rep amounts listed with each exercise.** ♡ Belt squats (4x10)

137 likes

A woman performs a barbell hip thrust in a gym, wearing headphones. The image highlights a 'JUICY GLUTE SUPERSET' workout, focusing on glutes, requiring a barbell pad, and taking 10-15 minutes.

Two panels show a woman demonstrating 'step 1: 12 regular hip thrusts' with a barbell. The top panel shows the starting position, and the bottom panel shows the peak contraction of the hip thrust.

A woman holds the top position of a barbell hip thrust in a gym, demonstrating 'step 2: 10 second hold.' She is wearing headphones and workout attire.

JUICY GLUTE SUPERSET WORKOUT 🍑

this is one of my STAPLES every glute day that really help with glute growth. The workout is 10 regular hip thrusts, right into a 10 second hold, then KAS glute bridges until failure. Working until failure is always a challenge but is fantastic for growing muscle! try this out and lmk what

149 likes

TIRED OF SQUARE SHAPED GLUTES?THIS IS THE SECRET✨

update: for those asking, the glute ebook i mentioned is in my b!0 🩷 #glutesandhammies #glutesworkout #glutegrowingtips #summerbod #gluteminimus

218 likes

Glutes | Hammies | Core

Glutes, Hamstrings, and Core Workout #glutesworkout #glutesandhammies #coreexercises #fitness #workout

11 likes

Build Killer Legs and Glutes at Home!💪🏼

No gym? No worries! A couple of dumbbells or kettlebells can work wonders right at home.🏠 If you’re serious about fitness, a set of dumbbells or kettlebells is one of the smartest investments you can make. With just these basics, you can train your whole body—no gym membership required!😊 For

449 likes

THE ONLY WORKOUT U NEED FOR SNOW GLOBE GLUTES✨

This winter, the goal is to get the glutes looking like two snow globes🤌🏼 This is one of my favorite workouts at the moment because i can feel it for DAYS after and the glute pump lasts🍑 It’s actually straight from the most recent glute program I launched on my app so if you train with me, this may

180 likes

Glutes & Hammies

Hack squat machine🙌🏼🙌🏼 So many ways to use this epic machine!! Here I am doing heavy goodmornings (amazing for both the glutes and hamstrings — the farther back you push, the more you’ll feel it in the hamstring stretch, less = glutes) #gymrat #glutes #glutegains #summerbod #glutesandham

60 likes

Bye Bye Cellulite

A few hacks for reducing cellulite. 1. Drink lots of water 2. Dry brush legs often 3. Reduce sugar and sodium 4. Leg workouts a minimum of 3 times a week I incorporated Box Jumps in there because they do help with overall athleticism so I’ll be working on these weekly. Anywho how ha

186 likes

Growing Glutes As a Skinny Girl pt. 2🥰

If you’re a skinny girl looking to grow your glutes swipe to see workout!! Remember to stretch and always warm up your glutes before to target them easier!! Follow my fitness insta: @fitquefashion 🎀 ✨ #glutesandhammies #glutesathome #thickfitness #glutetransformation #glutes #bodyt

1066 likes

Two women in a gym, one taking a selfie, highlighting glutes. The image introduces a glutes and hammies workout designed for a crazy glute burnout, featuring three key exercises.

A woman performs hip abductors on a gym machine. This exercise, done for 5 sets of 20 reps, helps open hip flexors and increase mobility for subsequent glute exercises.

A woman demonstrates good mornings using a gym machine. This exercise is performed for 4 sets of 10 reps, focusing on light weight and mind-to-muscle connection for glute activation.

Glutes + Hammies Workout (3 Exercises)

Want an insane glute pump after doing only THREE exercises?!?! Do these 3 things: 1) Hip Abductors - these are my favorite glute exercise simply because if you focus on mind to muscle connection, you will feel it in your glutes more than any other exercise. Pro Tip: lean forward and try to push o

343 likes

4 EXERCISES FOR TIGHT HAMMIES AND PEACHY GLUTES✨

so i have this newfound love for hamstrings which you will soon begin to realize as i start to post more of these😂 but wow! what a differnece it makes number ons, on the overall aesthetic of your body proportions and number two, on helping create a more round shape to the glutes!🍑 these are a few o

81 likes

Growing Glutes 💡🩷

Calling all Gym girls working on glute growth!! Here’s some tips and exercises I do to help my growth! Be sure to be patient with you body and nutrition + consistently is KEY! Give it a try ✨ #glutetransformation #glutebuildingtips #summerbod #bodytransformation #Lemon8Diary

48 likes

📛 Day 2️⃣3️⃣ - Time to work our Hammies! 🦅

📛 Great Evening Kings & Queens! 👑🦅⚡️ We Are Back In This Thang! 💯 Let's Get #Sharp & #Shredded Day 2️⃣3️⃣ 💪🏾🏋🏾‍♂️🦵🏾 Come Work Out With Me! #Mindset #Motivation #HomeWorkout #Fitnesslnspiration #FitnessJourney #Calesthenics #Weightlifting #legday #hamm

0 likes

my current leg day 🍑✨

after my lifts i typically get a high protein meal in to rebuild my muscles! make sure you allow your body to rest as well so you can grow the best results!😚🩵 - #glutes #gluteworkout #legday #legdayworkout #legworkout #summerbod #gluteroutine #glutesandhammies #roomtour #letsch

716 likes

Let’s Stretchhh it out !

I love a good hamstring stretch! Do you have a favorite hammie workout ? Link in bio 🫶🏽🥰 #lemon8creator #softfitness #summervibes #thegreatlockin #girlpov

42 likes

GLUTE & HAMMIES PHOTO DUMPPP 😝😝

I swear all I post about is “ glute and hammies.. glute and hammies” but I forget I do hit those muscles more in my split 😂 #gluteandhamstrings #bodybuilding #glutegrowth #hammiesandglutes #wellnessbodybuilder

0 likes

Beginners 4 day Gym Split

I will never recommend going to the gym every single day. Finding my self in a situation where I can realistically only go to the gym for 4 days. So this is the current gym split I have in order to get all my muscles working and staying healthy with some cardio. Monday - NO GYM (way to packed

898 likes

try this insane quads & hammies workout 🦵🏼

truly such a leg crushing day !! 🥵 - seating hamstring curls - hack squat - walking lunges - leg press - leg extensions choose what weight fits YOU !! and work your way up from there ! take as many warm up reps as you need to feel ready for your working sets ! the working sets are

29 likes

Hammies on The Menu

#FitnessMotivation #WorkoutInspo #FitLife #NoDaysOff #TrainHard

3 likes

Glute ham raises for stronger glutes and hammies.

Glute ham raises for stronger glutes and hammies. #LegDay #Hamstrings #Glutes #GymLife

13 likes

See more