31.2K followers

Follow

Follow

Follow

37 saved

66

13

ROUNDED GLUTES??? YES PLEASE 🙏🏾

Using my adjustable weight bench from Reebok for this glute day!

The bench isn't required though [you can use a bed or couch]

Also, if you don't know by now I definitely have to add my resistance bands for my glute days!

As far as weights go, I used 20 and 25 pound dumbbells. I did 3 sets of 10-12 for everything and my glutes were on fire !

I also love that this workout hits every part of your glutes to really help round them.

Don't skip this workout ladies !

#glutesonfire #glutesworkout #homeworkout #glutes #homegluteworkout

2024/11/19 Edited to

Achieving rounded glutes is a common fitness goal for many, and incorporating effective training methods at home is crucial. To enhance your glute workouts, focus on exercises like hip thrusts, squats, and lunges that engage all parts of your glute muscles. Resistance bands can be particularly helpful in increasing the intensity and versatility of your workout, allowing for added resistance during key movements. It's also beneficial to follow a structured workout plan that includes various angle and movement patterns to target the gluteus maximus, medius, and minimus. Regularly varying your exercises can prevent plateaus and encourage continuous muscle growth. Advanced techniques like drop sets or supersets can further challenge your muscles, leading to better results. Proper nutrition also plays a significant role in muscle recovery and growth. Ensure you're consuming adequate protein and healthy fats to support your fitness journey. Lastly, consistency is key; aim for specific glute-focused workouts 2-3 times weekly for optimal results. For additional inspiration and guidance, consider joining online fitness communities that focus on glute training.

13 comments

I see you girl

Related posts

A collage of four images showing a woman demonstrating various glute exercises on a bed, with the text overlay "must try glute workout in bed". She is wearing a sports bra and shorts, performing movements like donkey kicks and glute bridges.

Two split images illustrate the 'donkey kicks' exercise performed on a bed. A woman on all fours lifts one leg with a bent knee, with white arrows indicating the upward and backward motion. Instructions for duration and repetitions are provided.

Two split images demonstrate the 'fire hydrants' exercise on a bed. A woman on all fours lifts one bent leg out to the side, with white arrows indicating the outward movement. Instructions for duration and repetitions are included.

GROW YOUR GLUTES IN BED!

Let’s grow your glutes in bed! …. And YES! This WORKS! This is a workout suitable for all fitness levels and I can tell you it will leave you feeling on fire. Not only that but you can also see results within just a couple of weeks of consistently doing this routine. Ideally, shoot for 2-3x a week.

4536 likes

LAZY GIRL GLUTES AND ABS

Hey beauties! TRY THIS in bed glutes and abs workout if you want to tone up! Before you ask… YES IT WORKS! Literally imagine doing these same exercises but on a mat… same concept! Perform the following exercises: 1- Donkey kick with front hand raise: Perform for 1 minute, rest for 20 seconds,

9359 likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4453 likes

WNT GLUTES TO LOOK FULLER✨The Only 3 Moves U Need

my top exercises for a bubble butt🍑These are directly from my Round Glute Challenge on my app bc gym besties don't gatekeep🤌🏼 These exercises target all 3 parts of the glutes for that natural lift and perfectly rounded shape✨ most of u are already training with me on the app, but if u hav

733 likes

This is the secret to your dream glutes!✨

Think Compound Movements Are All You Need for Glute Growth? Think Again! 🤔 There’s a lot of debate around this, with critics saying only heavy compound moves build muscle. And yes, those lifts are important, but if you’re not doing these targeted glute movements, you’re missing out. Why? Bec

1857 likes

4 Exercises that transformed my glutes🍑✨

Yes, there’s plenty of other exercises that help the booty, but I never skip these 4 on glute day! Remember, everyone’s body is different, do what feels good for YOU. Keep your sets slow and controlled<3

1984 likes

🍑 Random Leg Days Won’t Build Glutes

Let's be honest... most leg days are chaos. 😮‍💨 A few squats, a few kickbacks, then hope for magic. That's not a glute plan. 🔥 That's just sweating with no strategy. Hip dips, shelf, roundness... different zones need different focus. 📌 Random effort gives random results. A split b

442 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.8K likes

“I can’t workout glutes at home”

YES YOU CAN! #glutes #workout #lifting

7333 likes

Do THESE if you sit a lot!

Sitting for prolonged periods can wreak havoc on your body. Combat the effects with these essential practices: *chest openers to counteract forward-rounded shoulders *upper back strengthening to improve posture *hip flexor stretches to relieve tightness *glute strengthening for

4459 likes

A person is on a StairMaster, viewed from behind, with text overlay '10 mins of BURN For Big 🍑 & sexy Stomach Summer Glow Up Guide STAIR MASTER ROUTINES'. The image promotes StairMaster routines for glute and stomach transformation.

A text graphic outlining a 10-minute StairMaster Warmup routine with increasing levels (8 to 15) and duration, along with tips on consistency, avoiding handrail reliance, breathing control, and adjusting levels.

A text graphic detailing a 15-minute StairMaster Cool Down routine with varying levels (5 to 15) and duration, providing tips on maintaining consistent steps, not skipping cooldown, breathing, and level adjustment.

Transform Your 🍑 BOOTY & ABS 🔥 One Step at a Time🥵

✨Tips✨ 🩻Posture: Keep your back straight, core engaged, and avoid leaning on the handrails. 💧Hydration: Always stay hydrated, especially during intense workouts. Drink water before, during, and after your exercise. 🦶Foot Placement: Step evenly on each pedal, ensuring you’re using the full

8085 likes

This triple set is your secret weapon for side glute growth 🍑🔥 Perfect to pair after your heavy compound lifts, this routine keeps constant tension on the glute med to build that rounded, capped look. 👉🏻 If you want lifted glutes, toned arms, and a strong core… check out my Glute Growth progr

1839 likes

A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.

An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.

Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.

Tips for Fixing a Flat Butt from Sitting too Long🥞

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

4610 likes

Cute Workouts Don’t Build Glutes 🍑😵

Unpopular opinion 👀 Most girls don't need another cute booty routine — they need harder work, not prettier angles 😮‍💨 If your glute day looks amazing on camera but never feels brutal in real life, don't blame genetics yet 🍑 RDLs, Bulgarian split squats, kickbacks, and hip abductions k

45 likes

GROW PERFECTLY ROUND GLUTES WITH THESE KICKBACKS🍑

this is the SECRET SAUCE to perfectly round glutes✨ these glute kickback variations quite literally hit the glutes from EVERY angle, targeting the glute maximus, medius and minimus🙌 adding these into my routine has helped so much with glute growth and adding more shape and roundess🍑 if you’re looki

376 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

8725 likes

The ONE Move That Lifted & Rounded My Glutes FAST 🍑🔥. #glutes #glutesworkout #fitnesschallenge #gains #glutegains

650 likes

A woman in dark green athletic wear stands with her back to the camera in a gym, showcasing her glutes. Text overlay reads: '4 exercises you need for PERFECTLY ROUNDED GLUTES'.

Two images show a woman performing 'THRUST MOVEMENT' exercises: a glute bridge with a resistance band and a hip thrust on a machine.

Two images show a woman performing 'HINGE MOVEMENT' exercises: a single-leg RDL with a block and a single-leg RDL with a barbell on a Smith machine.

4 EXERCISES TO BUILD ROUNDED GLUTES🍑(home & gym)

if you want to build “well-rounded” glutes, incorporate one exercise from each category into your glute workout! This has helped me so much on my fitness journey in both growing and rounding my glutes and i hope it does the same for you🙌 —side note: if you don't feel like mapping it all out you

615 likes

Pilates Glutes & Core

A glutes and core Pilates workout that only requires ankle weights—though they’re optional if you’re looking for something less intense. This spicy routine is a great addition to my weekly schedule, helping me maintain a well-rounded workout regimen alongside strength training. #pilatesglute

2972 likes

“I want side booty”

If you’re having trouble building your side booty the combination of these compound and isolation exercises will give you results 👉🏻🍑 Keep in mind that this is not a solution for hip dips and that they are normal bone structure. Building our glutes overall will give us a rounded bubble butt. Thi

15.7K likes

🍑 The Squat Variation That Made My Glutes Work Harder

Want a more lifted, rounded look? This squat variation increases glute engagement and keeps tension where you want it most. The key is controlled reps, full range of motion, and a strong squeeze at the top. ✨ Benefits: • Better glute activation • Increased lower-body strength • Improved squat

75 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2725 likes

THIS ROUNDED MY GLUTES INSANE🍑 program on my app!

If you want your booty to lift from bottom and pop from sides… try these and thank me later!! and btw u can get a free week in my round glute challenge by bio hehe go grab it before if goes away so we can train together🥰

509 likes

SIMPLE GLUTE TIP THT TRANSFORMED MY GLUTES✨

this would have saved me YEARS! 🍑 and I literally discovered the best ✨perfectly rounded glutes✨ workout structure that combines both, which is how I structure all of my glute programs on the app!🙌 i’m fully convinced it’s part of the reason the girlies are seeing the most insane results right now.

126 likes

Exercises that rounded my square butt

#glutesworkout #glutebuildingtips #homeworkout #workoutroutine #workoutmotivation

2008 likes

IF YOU WANT WELL ROUNDED GLUTES✨

Sharing of my favorite RDL variations at the moment for creating that round, peachy shape for the glutes🍑 I always leave the gym with the best pump after these, and always end up feeling it the next day😂 1. Place non working leg on bench 2. Position your working leg directly under the bar 3. H

824 likes

Want bigger glutes? Stop training them the same way every workout. 🍑✨

If glute growth is your goal, you need more than random lower body days. A well-rounded plan trains your glutes through different movement patterns and rep ranges. This 3-day plan focuses on: 🍑 Day 1: Glute activation & growth 🍑 Day 2: Glute strength & power 🍑 Day 3: Glute shape &a

13 likes

🚨Week 1, Day 1: Let’s Reshape Those Glutes! 🍑

It’s time to take that first step toward reshaping your glutes from square to round. Starting today, we’ll work together to build muscle strategically and create a fuller, more rounded shape. This isn’t about completely changing your anatomy — it’s about enhancing what you already have and feeling

1056 likes

A woman in pink workout attire stands in a gym, viewed from behind, with text asking, 'TIRED OF HIP DIPS?'. A white arrow highlights the hip area, suggesting a focus on glute shaping.

A woman performs a hip abduction exercise on a machine with a forward lean, targeting the glutes. Text overlay reads 'HIP ABDUCTION with forward lean', with an arrow emphasizing the glute engagement.

A woman performs a glute-biased Bulgarian split squat with a dumbbell, using a plate deficit and forward lean. Text details the exercise as 'glute bias BULGARIAN SS' with form cues.

3 MOVES TO GET RID OF HIP DIPS AND ROUND UR GLUTES

Hip dips are beautiful and nothing to be ashamed of! With that said, a lot of my girlys come to me requesting that i help them create a more rounded shape in their glutes🤌🏼 At the end of the day, we all have our “things. For me, for instance, it’s correcting my rib flare. Some women love their r

265 likes

TOP MOVES TO GROW UR GLUTES (Beginner Friendly!)✨

The only exercises you need to grow your glutes in 2026 (smith machine only) Don’t know what exercises to do on the smith machine to grow an absolute GYATTT in 2026? You know i got you, bestie🥰 These are some of my favs to do on the smith machine to target all parts of the glutes for that perfe

96 likes

1 move to tone waist, butt and legs? YES PLEASE ✨

Pilates princess meets ancient Chinese warrior 🦌✨ Animal qigong has been part of ancient Chinese wellness for CENTURIES. The idea was this: move like the animals that never get sick, that stay agile, strong, flexible and full of life. This particular move is adapted from the old Wu Qin Xi (五禽

6 likes

Want to grow your glutes🍑?

If you have been training glutes for a while now but you are not seeing any results.... it's probably because you are not working out with the right strategy! Save this post for your next workout!🙂‍↕️ #glutesforbegginers #glutes #glutegains #glutestrength

682 likes

MINIMIZE HIP DIPS & ROUND GLUTES IN 30 MIN✨

This 30 min workout is for the 9-5 girlies who want to target ALL sides of the glutes for that perfectly rounded shape ✨ For full extended versions of this workout, checkout my app today for free! I post new workouts and programs so u can go at your own pace and level, and see REAL results🍑 love

131 likes

Pilates Glutes & Core

A glutes and core Pilates workout that only requires light weights—though they’re optional if you’re looking for something less intense. This spicy routine is part of my Glute Growth program and used as an isolated glute low intensity workout. A Pilates routine for lower body helps me maintain a we

597 likes

So you want to grow glutes?

Workout tips to help you grow your legs #glutes #glutesexercises #healthylifestyle2024 #workoutfit #workout #workouts

514 likes

A person in grey workout leggings showcasing glutes, with text overlay "Glutes and 6Pack Workout Routine Grow a Big Booty & Slim and Tone the Tummy." Dumbbells are visible on the floor, illustrating a fitness theme.

A detailed workout plan titled "Workout 1: Glute Power and Strength," outlining dynamic stretches, weighted exercises like Romanian Deadlifts and Barbell Hip Thrusts, an optional finisher, and static stretches for glute development.

A detailed workout plan titled "Workout 2: Glute Endurance & Shape," outlining dynamic stretches, weighted exercises like Good Mornings and Single-Leg Hip Thrusts, an optional finisher, and static stretches for glute development.

Grow Juicy Glutes & Shrink the Waist TOGETHER!🍑💦⏳❤️‍🔥

Let’s talk glutes and abs, these muscle groups not only enhance your aesthetic but also improve functional strength, stability, and athletic performance. However, achieving balanced development requires a strategic approach that combines targeted exercises, proper nutrition, and consistency. In

202 likes

want to round out your glutes? 🍑

Read more below 👇🏼: Focusing only on big lifts targets the larger glute muscles, but the smaller glute muscles, like the glute medius and minimus, are crucial for rounding out the glutes. These muscles contribute to glute shape, symmetry, and definition, enhancing the overall appearance. Priorit

373 likes

HACK YOUR KICKBACK FOR PERFECTLY ROUNDED GLUTES✨

One of the most underrated ways to build perfectly rounded glutes and to create that upper shelf is by making the SMALLEST adjustment to your kickbacks! Or you can even super set it and do both (which my girlys know because i have them do it in both of my glute growth programs lol🤌🏼) Don’t overcomp

62 likes

A woman in a white sweater and dark leggings stands in front of a white fence and autumn leaves. Text overlays read "Grow Your Hips" and "Hip Dips? No Problem," promoting workouts to enhance hip appearance.

A text-based image listing machine exercises for growing side glutes. It details 10 different machine workouts, including hip abductor, cable side leg lifts, and hack squat, with specified sets and reps.

A text-based image listing free weight exercises for growing side glutes. It details 10 different free weight workouts, including side-lying leg lifts, dumbbell lateral raises, and sumo squats, with specified sets and reps.

Get that hourglass figure ⏳ with ✨hip dips✨

Reducing or getting rid of hip dips through workouts is often considered impressive because these indentations between the hips and thighs are largely influenced by one's bone structure. While exercise can help build muscle around the hips, achieving a noticeable change in the appearance of hip

5858 likes

Shaping sculpted glutes, one rep at a time! 🍑

Sumo squats can be a great addition to your glute-building routine. They target the glutes, inner thighs, and hamstrings effectively. Incorporating sumo squats along with other compound and isolation exercises can help you develop well-rounded and strong glutes. Remember to maintain proper form and

1553 likes

A person in a squat position, viewed from behind, wearing pink leggings and a black sports bra. Overlay text reads 'Fix Your Squat Form' and 'Tips on if you're Doing it right!' with a flexing arm emoji.

A person squatting, with a pink text box overlay explaining 'Mistake 1: Knees Caving In,' detailing the problem, why it's bad, and fixes like pressing knees outward and strengthening glutes.

A person squatting with gym equipment in the background. A yellow text box overlay explains 'Mistake 2: Lifting Your Heels,' detailing the problem, why it's bad, and fixes like even weight distribution and ankle mobility exercises.

5 Mistakes to Avoid in Your Squat Form 🏋🏽

I know that I have made some mistakes on my squat form. I didn’t realize until my fitness instructor gave me some really good pointers. Mistake 1: Knees Caving In Problem: When descending, your knees collapse inward instead of staying aligned with your toes. Why It’s Bad: This puts stress o

280 likes

A woman in black workout attire and a cap stands in a gym, demonstrating a glute activation exercise with a light blue resistance band around her thighs. Text overlays indicate "3 glute activation movements (for increased glute growth!)."

A woman in black workout attire and a cap performs banded glute bridges on a blue mat in a gym, with a light blue resistance band around her thighs. Text overlays indicate "banded glute bridges 2 x 15-20."

A woman in black workout attire and a cap performs banded pause squats on a blue mat in a gym, with a light blue resistance band around her thighs. Text overlays indicate "banded pause squats 2 x 15."

activate your glutes with these moves

so you’re training your glutes but are you activating them 👀 will these moves grow your glutes? No! will they help you get a better lift so your glutes will grow more? Yes! Activating and warming up the muscles preps them well to be able to isolate the muscle group and truly become fatigue

375 likes

Rounded Shoulder Stretches

I have been struggling with my posture so much due to my job being on my computer/phone… I know so many of you are in the same boat, so here are two of my favorite chest and upper back opening stretches to unround those shoulders and support healthy posture! Do each stretch 3 times per day for 3

2634 likes

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

163 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

A woman in brown activewear uses a Smith machine, viewed from behind. Text highlights "Upper Glute shelf" and "the ultimate exercise for a glute shelf," with a dashed outline emphasizing her glutes.

A woman demonstrates "Step 1" of a glute exercise in a Smith machine, stepping one foot out to the side, keeping her knee aligned with her toe.

A woman demonstrates "Step 2" of a glute exercise in a Smith machine, hinging at her hips and pushing through her heels.

AN UNDERRATED EXERCISE THT ROUNDED MY GLUTES CRAZY

This exercise is not talked about enough… like my glutes were SCREAMING after this🍑 This targets the upper glutes (gluteus medius) to build that upper shelf and create a beautifully round shape✨ Step 1 -Step one foot out to the side -Keep your knee in line with your toe Step 2 -Hinge at yo

60 likes

POV YOUR GLUTES DOUBLED WITH THIS SUPERSET🍑✨

This superset had me sore for daysss😮‍💨 The combo of these movements targets both the gluteus maximus and medius to build that upper glute shelf🙌 Add this into your glute day for a “well-rounded” workout🍑 if you want a full glute program to follow, i’d love to train together on my app🥰 12 Sumo R

117 likes

See more