31.2K followers

Follow

Follow

Follow

17 saved

19

12

Mainly Glutes but heyyy that's why I'm here 😆

Leg day workout but it's HEAVY on the glute work!

I incorporated sumo Deadlifts today to hit more of my side glutes and to switch it up from my standard leg day.

I also decided to do lunges with my core sliders. I love reverse lunges...especially for glute growth but some days my ankle won't move in that direction (if it's inflamed) but also my balance is hit or miss on that side...by using the core sliders I don't have to pick my foot up which helps keep my balance.

As far as weights, go I pretty much used my 30 pound dumbbells the whole time, except for the lunges when I used 10 pound dumbbells.

I did 4 sets of 8-10 for everything.

I'm very much already nervous for my legs 😆 🤣

#glutesworkout #legday #legdayworkout #glutegains #legsandglutesworkout

2025/1/7 Edited to

Leg day workouts are essential for building lower body strength and enhancing glute definition. Incorporating exercises like sumo deadlifts engages the side glutes, providing a comprehensive workout for the posterior chain. Pair this with core sliders during reverse lunges to improve balance and effectively target muscle groups without putting excessive strain on inflamed joints. Keep your workout engaging by varying your weights; using 30-pound dumbbells for most exercises and lighter for lunges can help build endurance while focusing on form. It's crucial to listen to your body, especially when it comes to balancing challenges or inflammation. Implementing proper warm-ups and stretches for your legs can also prevent injuries and improve overall performance. For those keen on maximizing their glute gains, consider tracking your progress and adjusting weights according to your capabilities. This helps in setting realistic goals while ensuring you're continuously challenged. Remember, consistency is key in any fitness journey, especially for leg day! Whether you're a gym veteran or a beginner, integrating these techniques will surely lead to improved results in your glute workout routine.

12 comments

Related posts

A woman in a white dress holds a cake, with text "FROM PANCAKE TO A STACKED CAKE GLUTE GROWTH Workouts For Ultimate Glute Activation." Arrows point from the cake to her glutes, symbolizing glute transformation.

An anatomical illustration highlights the gluteus maximus muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

An anatomical illustration highlights the gluteus medius muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

Maximize Your Glutes: Compound Exercises for the 🍑

Here’s a breakdown of the best exercises for each glute muscle so you can sculpt, strengthen, and grow your 🍑 with precision: 🍑 Gluteus Maximus The powerhouse for booty size and strength—mainly responsible for hip extension. Top Exercises: 1. Barbell Hip Thrusts – king of glute activati

5208 likes

ROUNDER BUTT challenge 🍑 grow & Tone👙🔥🍑

Heeeey girl welcome to another workout …. Big girl done crryyyyyyg..: it’s personal..🎶💕🥰 Okay sooo let’s turn this little at-home challenge into a cute gym session. 🍑 ROUNDER BUTT CHALLENGE 🍑 Hydrate, get your protein in, and prepare to walk a little funny tomorrow 😂🍑 Here’s what each

45 likes

20 Exercises to Shrink and Tone your Waist⏳

💕My Advice: ⌚️Calorie Tracking: Use a food diary or mobile app to track your daily calorie intake and ensure you're in a calorie deficit to promote fat loss, including around the stomach area. ⚖️Macronutrient Balance: Focus on a balanced diet that includes adequate protein, healthy fats,

7865 likes

Glutes vs. Quads

Save this video and use it next time you workout as a guide for which muscle group you want to mainly target. Small changes to your form will make a big difference whether you feel it more on your glutes or your quads. I hope this helps babe! Try my programs if you need glute targeted workouts 🫶

308 likes

Glutes + Hammies Workout | Tap In👏🏾!!

Save this for your next leg day🤎!! Full workout: • 3x 5 hip thrusts, 5 pulses, 10 second hold • 3x10 Bulgarian split squats • 3x8 Single leg RDLs (each leg) • 3x10 Glute focused hypertensions • 10-20 minutes cardio(Stairs, walking, jump rope) #legsandglutesworkout #gluteworkouts #summ

38 likes

Top exercises that transformed my glutes 🍑

Ever heard of “mom butt”? It’s definitely a thing! After my fifth pregnancy, the booty I worked hard for just up and disappeared 😭😭 “Mom butt” occurs in many women and basically happens when your glutes try to compensate for a weakened pelvic floor and core during pregnancy. After pregnancy, I r

86 likes

Splatoon drafts (mainly on here for now..)

#gettoknowme #splatoon #crafts #diys #diy

63 likes

Hey Glutes 🍑

Ladies 30 mins a day makes the glutes say heyyyyyyy 🫶🏾😆💪🏾… LETS GET IT Try adding glutes bands for blood flow restriction… Let’s grow these glutes ladies #glutes #feeltheburn #Fitness #fitnessmotivation #fitnessjourney #lifestyle #gymgirl #fyp #lemon8fitness #healthylifestyle

27 likes

workouts to build a more round and lifted booty

Bulgarians: These help build a rounder, lifted look to your glutes. Do 4 sets of 10 for these ✨ RDLS: You already know that these give you the shelf you want. Make sure when you do these that you push your hips back and create a strong foundation with your posture and core strength. Also, keep

174 likes

The BBL effect is SO real like had me sore for several days❤️‍🔥 Wearing @AYBL Code | POEMKG to save some $$$ Every body who did not felt in your GLUTES from my last single leg kneeling Good Morning video try this one you will thank me later🤭 This exercise is mainly targeting the upper g

1 like

A person in grey workout attire poses in a gym bathroom, with text overlays indicating a 'Monday Split' focusing on 'GLUTES and CORE' for a full workout.

A black background with white text detailing the warm-up, stretching routine, and core exercises, including barbell V crunches, toe touches, bicycles, flutter kicks, leg raises, Russian twists, and leg pull-ins.

A black background with white text listing core exercises like flat planks and side planks, followed by glute exercises such as hip abduction, cable kickbacks, RDLs, Smith machine hip thrusts, and kick back machine, concluding with a cool-down.

Full Workout✨1.5 hr✨600+ calories burned🔥

✨Warm up✨ 🚴‍♀️10 min on bike, 5 mins on level 5 + 5 mins on level 10 ✨5-10 mins of stretching✨ - step forward stretch - forward bend stretch - lunge stretch - forward stretch - single leg forward stretch - leg raise stretch - Knee to chests - Around the world - Pretzel stretch -

517 likes

Free Enhypen pictures mainly there Niki ….. and Ry

3 likes

How to 🔥Tone🔥 Your Way to a ✨Sleeker Silhouette!✨🍋

Achieving a slim and toned upper body while also developing strong, defined abs is a common goal for many women. The key to reaching this goal lies in a balanced approach that combines cardiovascular exercise, strength training, proper nutrition, and lifestyle adjustments. Here’s my guide to he

346 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

507 likes

Nonfiction to read as a mainly fiction reader

I consider myself a fairly well-rounded reader. I read fluffy romances, epic fantasies, lots of classic literature, literary fiction that doesn’t seem to have much of a plot, standalones and long series, but unfortunately, my nonfiction section on my bookshelf is unbearably small. there’s only 14 o

38 likes

Workout for your legs and glutes 🥰

#legsandglutesworkout #glutesforbegginers #bodytransformation #leg in & out

7 likes

Beginner Friendly Glute Workout✨ 🫧🍒

New week, same goals - grow dem glutes ✨🍒🫧🪩❤️‍🔥 Not only is this workout beginner friendly - substituting b-stance alternative instead of regular (helps focus on muscle isolation/correction & form), but this is also a great way to progressively overload if you’re limited on equipment! I.e. 1

261 likes

A hand holds various vitamins and supplements, including Multi Vitamin gummies, Biotin, L-Theanine, Apple-Cider energy, Ashwaganda, Evening Primrose, Vitamin C, Zinc, B-12, and Fish Oil. Each item is labeled with its name.

Vitamins I take & Why🫀

• Taking vitamins daily has drastically changed my health. Over time I’ve had better health, energy & overall appearance as well by taking care of what i take in my body🪷 Woman’s Multi Vitamin 🌸 • Helps provide nutrients that may not be fully in diet, skin, hair , nails, immune system &am

12.2K likes

John Goodman and Roseanne Barr smiling and laughing together, with Goodman pointing towards the viewer. The background shows partial text "NNE" and "abc," suggesting a promotional event for their show.

John Goodman and Roseanne Barr, in character as Dan and Roseanne Conner, posing together in a kitchen setting from the classic sitcom "Roseanne."

A close-up portrait of Roseanne Barr smiling, with short, curly brown hair and wearing a dark top.

Dan & Roseanne haven’t spoken in years!Here’s why!

John Goodman recently shared in interviews that he and Roseanne Barr haven’t spoken in about 8 or 9 years. In fact, he says she more than likely would not talk to him now. John Goodman and Roseanne Barr played a married couple for years on the popular classic sitcom Roseanne. They had great che

90 likes

mainly shop at Sephora for makeup so this was hard

#grwm #grwms #grwmvideo #grwmmakeup #makeup

819 likes

Target glutes & core with this combo exercise

To finish my leg day strong I always leave this strairmaster combo exercise that will leave my legs shaking! Doing cardio after leg day helps get that body snatch.

1 like

Power Superset (hits full body) 💥

Superset - 4 sets of 8-10 💥 Hang Cleans (x10) What It Mainly Targets: glutes, hamstrings, back, deltoids, traps, are core 💥 Wide Grip Bent Over Row What It Mainly Targets: upper back, traps, and core To my tens who want power, this superset is definitely for you. For my beginner

17 likes

Quick but effective glute routine 🍑

My go to when I’m in a rush! #glutesworkout #fitnessjourney #gymgirly #fypシ゚ #parati

27 likes

A person with colorful braided hair wears a green hooded jacket resembling Gir from Invader Zim, sitting on the floor in a bedroom. An overlay shows 'Why I Mainly Do Closet Cosplays' and a Lemon8 watermark.

Why I Mainly Do Closet Cosplays

I have a few short answers for this question One: I love how easy it can be! I don’t want to have to wait to cosplay a character I like. I could make a costume or buy one, but a closet cosplay is very low effort. Two: It’s a lot more cost efficient, especially if you really struggle with mo

13 likes

Unfiltered moments: why I don't post this

❤️Sometimes I have my moments in life where I don’t take care of myself or even my hair like I’m supposed to. My hair is mainly one of them. I sometimes have my moments where I typically don’t do my hair and would throw it up in a bun or just wear it out. It could be because A. I don’t know what to

14 likes

✨ My full weekly split ✨

Not just “back day” or “leg day”… this is every single workout I do, organized by the exact moves that keep me progressing week after week. I don’t skip. I don’t guess. I walk into the gym knowing exactly what I’m hitting and how I’m hitting it. 💪 I keep all of my workouts in my notes, as soon

17 likes

Fix your RDL form for your Glutes!

RDL’s can be a little tricky if you haven’t been doing them long or never got taught how to do them correctly. You shouldn’t be feeling your RDL’s mainly in your lower back or hamstrings, if you are you might be missing one of these cues! Practice makes perfect so make sure you use a weight

154 likes

Your Booty Workout Is Too Cute To Work 🫠🍑 

A lot of booty workouts are cute. That is exactly the problem 😭 Cute angle. Cute set. Cute music. Cute little burn. No real progression 🫠 You cannot build serious glutes with a routine designed mainly to look good on camera 🍑 Real growth is not always aesthetic. Sometimes it is heav

0 likes

A person in a gym locker room, wearing a white top and green shorts, takes a mirror selfie. Text overlay reads "How I grew My GLUTES" with peach emojis, introducing a glute transformation.

A person in a sports bra and dark shorts takes a mirror selfie outdoors. Text indicates "From this... 115 lbs" and "trying my hardest to make it look like there's a 🍑", showing a 'before' physique.

A person in a sports bra and dark shorts takes a mirror selfie in a gym locker room. Text states "To THIS !! these are the same shorts !! 10lb gain in only my glutes and legs", showcasing the 'after' transformation.

Get that DUMPY!!!

How I grew my booty in a year🍑🏋️‍♀️ ……….. ‼️This is a 10 lb difference in a year and the growth is mainly in the caboose‼️ I have been going to the gym for 4 years and have had a lot of trial and error with my journey- from unhealthy eating habits, EDs, inconsistency, and learning the best workou

16 likes

Time to lock in🔒

It’s time to actually actually ACTUALLY be serious this time. This is mainly me talking to myself when I say this but enough is enough. I KNOW I CAN DO IT! I just have to apply everything I know and not let the laziness win! If yall are locking in too. Let’s make the end of a shitty a good one for

10 likes

Gaining weight + Muscle mass!

I had a hard time gaining weight, including a huge not eating problem, I did sports throughout my high school years which made me get somewhat in shape but never at the full potential I wanted. Mainly due to not working out properly or pushing myself my limits. I was consistent over the summer f

41 likes

GLUTES AND QUADS ✨🍑🏋️‍♀️

!!Everything to failure!!! This is the best order of workouts if ur looking to grow ur glutes and quads! For continues growth you want to do hypertrophic training opposed to strength training 😌Once a week I combine Quads and Glutes and then I have a separate routine for mainly glute focused workout

20 likes

Dynamic Stretches & Hip Mobility | Leg Day Edition

This warmup takes me about 5-7mins and it's genuinely made my lifts better. Range of motion is better, my rusty dusty knees aren't snap crackle poppin every squat. 😂 So I wanted to share my staples with y'all. 🥰 Lunge to Hamstring Stretch: - This one is pretty self explanatory. Grab

357 likes

Y'all my glutes are busting out the seams and this is why… Resistance-only warm-up. No weights yet. Resistance is strength before the weights even touch your hands. If your glutes aren't on fire and almost falling off the bone before you start your workout, that's why they're not growing. The

4 likes

Glutes and hammies

LETTSSSS GET ITTTTT

5 likes

I’m here for you 🫶

Positive affirmations everyday!! Keep going!! If you need a friend I’m here for you 🧡🤟🏻 Shoot me a comment if you’re in need of some extra support! No judgment here, we’re all in this together! • • • • • • #supporteachother #positiveaffirmations #illbethereforyou #commentfor

8 likes

Sorry Ladies But…

I’m seeing so much ‘no boys allowed’ ‘keep men out’ ‘males not welcome’ ‘girls only’ etc posts on here. I love the idea of an all girl group but this isn’t a Girls Only app. I love encouraging & supporting women & female creators, I’m super grateful for my Girl Gang following! but I’m not l

11 likes

A person with long curly hair poses on subway stairs, making peace signs. They wear a black graphic t-shirt and jeans. Text overlay reads "roblox photos but it's mainly dti."

A screenshot of a Roblox game shows two avatars embracing, one with headphones and the other with a camera. Star-shaped effects float around them, and a search bar is visible at the bottom.

roblox photos but it’s mainly dti

#lemon8diarychallenge

6 likes

See more