32.3K followers

Follow

Follow

Follow

7 saved

18

10

Struggling to grow your quads?

MONDAYS ARE FOR LEGS (this week at least)

This leg day had my quads screaming so if you wanted a good quad day this is the one.

I also went heavy on the weights today so the reps were 8-10 for 4 sets each. The weights varied but I definitely did the heaviest I could do without compromising form that could get me to at least 8 reps.

Happy Monday let's be great this week 💪🏾

#legday #dumbbellworkout #homeworkout #quadmommy #legdaymotivation

2025/1/27 Edited to

If you're looking to improve your quad growth, understanding the muscle anatomy is crucial. The quadriceps comprise four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Incorporating various exercises like squats, lunges, and leg presses can effectively target these muscles. Additionally, consider adjusting your rep ranges. While heavier weights with lower repetitions build strength, moderate weights with higher repetitions (12-15 reps) can enhance muscle endurance and hypertrophy. Don’t forget to integrate rest periods into your routine; muscle growth occurs during recovery. Moreover, nutrition plays a vital role in muscle development. Ensure you consume an adequate amount of protein—typically 1.6 to 2.2 grams per kilogram of body weight—along with a balanced diet rich in carbohydrates and healthy fats. Supplements like creatine can also aid in improving strength and power during your workouts. Remember, consistency is key. Maintaining a regular workout schedule, progressively increasing weights, and varying your leg day routines will lead to sustained growth. Celebrate small milestones and keep track of your progress to stay motivated on your fitness journey!

Related posts

HOW TO GROW YOUR GLUTES NOT YOUR LEGS

HOW TO GROW YOUR GLUTES NOT YOUR LEGS Let’s do a workout that will grow your glutes without targeting your legs! The key to growing your glutes and not your quads or hamstrings is to keep the weight on your heels and really squeeze your glutes with every rep. Perform the following exercises: Do

9792 likes

A split image showing a woman's glutes before and after a transformation, with text overlay "How to Grow Your Glutes | Top 4 Moves You Need to Try!" and "From This To That".

A woman from behind, with text listing "1 Bulgarian Split Squats, 2 Romanian Deadlifts, 3 Hip Thrusts, 4 Sumo Deadlifts" as exercises for glute gains.

A woman demonstrating a Bulgarian Split Squat with dumbbells, accompanied by text explaining the exercise's benefits, how-to steps, and a pro tip.

✨ How to Grow Your Glutes 🍑 | Top 4 Moves You Need

Looking to build strong, toned glutes? 🍑 These 4 powerhouse exercises will target all the right muscles to help you achieve those booty gains! 💪 🍋 Key Tips for Glute Growth: ✨ Focus on form over weight—quality reps are key. ✨ Add progressive overload (increase weight or reps weekly). ✨ Fuel y

1132 likes

GROW YOUR GLUTES NOT QUADS✨ Cheat Sheet🍑

Here are 3 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

2966 likes

Struggling to activate Your Glutes & Inner Thighs

It's tough to target your glutes and inner thighs because most women are 90% quad dominant 🤷🏻‍♀️ meaning your quads naturally take over during exercises like lunges, squats, or deadlifts without you even realizing. 🧠 That’s why I’m sharing these exercises, which might seem weird and diffe

733 likes

3 things that I did to grow my lower body ⬇️

1. CALORIE SURPLUS: for my particular body and my goals, I realized that I needed to increase the amount of calories that I was eating each day so that I could gain some mass around my legs and in my body in general. If you want to grow any part of your body, you have to increase your mass., and be

4195 likes

Struggling for Perky Glutes ?

Want perky glutes? It's not just about lifting heavy. it's about time under tension! 👌🏼 The longer your muscles stay under tension during each rep, the more they grow. 🎯 Instead of rushing through your squats or lunges, slow down, feel the burn, and focus on squeezing your glutes. 🍑

4587 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

2567 likes

Text on a black background details glute anatomy, explaining the Gluteus Maximus, Medius, and Minimus muscles, and a key tip for glute growth through hip extension, abduction, and external rotation.

Text on a black background outlines quad anatomy, describing the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and Vastus Intermedius muscles, with a key tip for developing quads through knee extension.

How to Grow a Dump Truck & Thunder Thighs 🍑🚛🌩️🔥

Anatomy, Best Exercises, and Full Machine/Weight-Based Workouts When you're training for growth or lower-body strength, it pays to focus on your glutes and quads individually and together. That means knowing your anatomy, selecting the right exercises, and mastering your form! My post wil

8069 likes

save and try on your next leg day! 🔥 #legday #legdayworkout #quadsworkout #glutesworkout #legworkout

959 likes

Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️

🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,

408 likes

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4751 likes

THE ONLY 4 EXERCISES U NEED TO GROW YOUR GLUTES✨

You only need 4 exercises to grow your glutes✨here’s a quickie yet EFFECTIVE workout for the busy girls who want to grow an absolute gyatttt and build that upper glute shelf🍑 these exercises are coming straight from my Shelf & Snatch program that went viral because my girlys are seeing CRAZY

120 likes

A woman in a gym locker room, wearing a white top and green leggings, stands in front of wooden lockers. Text overlay reads 'QUAD FOCUSED LEG DAY', with arrows pointing to her legs.

A split image shows a woman performing pendulum squats on a machine in a gym. Text overlay indicates 'Pendulum squat 3x8-10'.

A split image shows a woman performing hip thrusts with a barbell and weights in a gym. Text overlay indicates 'hip thrust 3x12'.

Want to grow your quads?

Your legs aren't going to grow by plopping down on the couch!! Follow this leg day to get your quads pumped! 1) Pendulum Squats 3x8-10 reps 2) Hip Thrust 3x12 reps 3) Hip Adductors 3x20 4) Leg Extensions 3x12 5) Leg Curls 2x12 6) Bulgarian Split Squats 2x12 Remember to challenge yo

872 likes

A woman in a black crop top and blue shorts takes a mirror selfie in a gym, with text overlay "try this for toned legs" promoting glute and quad workouts.

A woman demonstrates quad-focused elevated squats in three steps, holding a weight plate, with instructions to perform 10 reps with weight, 10 without, repeated 3x with 1 minute rest.

A woman demonstrates glute-focused cable kickbacks using a cable machine, showing the leg extension and starting position, with instructions to perform 12 reps, repeated 4x with 1 minute rest.

GROW YOUR GLUTES AND QUADS

Ladies, you are going to want to try these exercises if you want to tone your legs! If you want to grow your quads and glutes these will help tone your body. Perform the following exercises: 1- Quad focused elevated squats: Perform 10 reps with weight, 10 reps without weight, and repeat 3x.

816 likes

Struggling to Build Your Glutes and Hamstrings?

Why the Right Way Matters ? Maximizes Muscle Activation: When done correctly, the Bulgarian split squat fully engages the glutes and hamstrings, leading to better muscle growth. Poor form can shift the focus to other muscles, like the quads, reducing the effectiveness for your target areas.

923 likes

A person performs a barbell squat in a gym, with text overlays indicating a beginner's guide to growing glutes and snatching the waist, and the user handle @SkyFitxx.

A Monday workout plan for lower body (glutes & hammies), detailing warm-up, barbell hip thrusts, Romanian deadlifts, Bulgarian split squats, seated band abductions, and cool down stretches.

A Tuesday workout plan for upper body (push focus), detailing warm-up, dumbbell bench press, overhead dumbbell press, push-ups, tricep dips, band pull apart, and cool down stretches.

Beginners Guide to Grow Glutes + Snatch Waist

Here’s a beginners guide to help you grow glutes and also slim your waist. This guide includes compound movements such as squats, deadlifts, and bench presses, all of which are incredibly effective for fat loss. By engaging multiple muscle groups simultaneously, these exercises burn more calori

1495 likes

The Workout That Grew My Glutes & Quads 🍑🔥

The Workout That Grew My Glutes & Quads 🍑🦵🔥 I kept it simple but consistent: ✔️ 3 lower-body days per week ✔️ Heavy staples (hip thrusts, leg press, RDLs) ✔️ Isolation moves for extra growth (extensions, kickbacks, split squats) ✔️ High protein + clean meals ✔️ Rest & recovery (no sle

821 likes

Struggling To Lift And Round Your Glutes ? ✨

Want to build a round and lifted ‘top shelf’ for your glutes? Try this exercise! It’s called the Lengthened Partial Movement, and here’s why it works so well: When you sit like this, your hamstrings (the muscles in the back of your thighs) are too short to help. This means your glutes have to do

1159 likes

Grow your glutes not quads✨ cheat sheet🍑

#softfitness #GirlGrowth #lemon8challenge #letschat #stayactive

124 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

10.7K likes

How to grow glutes

Here's a one-week workout plan focused on growing your glutes. This plan includes a mix of strength training, isolation exercises, and some cardio to help enhance your overall fitness. Always remember to warm up before workouts and cool down afterward. Adjust weights and repetitions according t

603 likes

Beginner Friendly Quads & Glutes Workout!

Welcome to your quads and glutes workout! This is a great place to start if you're new to strength training. To get the most out of your workout, it's important to focus on proper form and gradually increase weight and reps as you become more comfortable with the exercises. Here are some

860 likes

Struggling With Flat Glutes ?✨

If you want your glutes to look bigger and more balanced compared to your legs, these 3 exercises are a game changer before leg day! 🎯 By creating more tension on your glutes and less on your legs, my method helps you achieve that perfect lower body balance. 😉 1. Pausing sumo squats build glu

560 likes

GROW GLUTES WITHOUT GROWING YOUR LEGS✨Cheat Sheet🍑

Here are 4 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

711 likes

Struggling to Feel Your Glutes?🔑

No gym? No problem! This glute-burning workout can be done anywhere—your living room, garage, or even outside! 🍑💪 All you need is a bench, a couple of small weights, and a little determination to feel the burn in all the right places. Here’s how to do it: 1️⃣ Set Up: Lie face down on a flat ben

69 likes

If you are quad dominant and want to grow 🍑?

You can absolutely train your glutes at home — you just have to do it the right way. Stop doing random reps. Pre-load your glute in the RDL, then step into the lunge. That shift is what biases your lower glutes. This 5–4–3–2–1 glute ladder complex builds real tie-in strength — not just a burn

101 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6078 likes

Struggling To Grow Your Glutes ✨?

Want to make your glutes and legs stronger with one simple move? Try this single-leg deadlift with a dumbbell! Here’s how to make each variation work even better: 1️⃣ First Variation: Lift and lower your free leg as you go down. This makes your core work harder to keep you steady! 2️⃣ Sec

109 likes

Are you struggling to grow your glutes?

Almost every glute focused exercise includes a hip hinge so if you don’t know how to do it PROPERLY, then you are going to STRUGGLE to get a dumpy. I think when most of us think of hip hinging, we automatically think of an RDL which yes RDL’s are a very key hip hinging movement, but there are MA

89 likes

How To Grow Your Glutes Not Your Legs✨

Ever feel like your hamstrings and quads are doing ALL the work during RDLs, leaving your glutes out of the party? 🍑 This tweak is a game-changer! By adding a resistance band and elevating your heels, you shift the focus straight to your glutes🍑. The band pushes your hips back just right, so you

121 likes

GROW GLUTES NOT QUADS W THIS SIMPLE HACK✨

POV You unlocked the glute growth cheat code, for ✨pilates meets weight training✨, now your glutes are lifted and belly has never felt tighter🤌🏼 This is one of my FAVORITE glute exercises directly from my Shelf, Burn & Snatch challenge on my app bc gym besties don’t gatekeep🩷This isolates t

203 likes

A collage featuring Sabrina Carpenter in two different outfits, a Stairmaster machine display showing "10:00" and "106", and text indicating a "16 min Sabrina Carpenter Stairmaster Workout" with peach emojis, set against a gym background.

A graphic displaying "Level 5" above a Spotify-like player showing the song "Feather" by Sabrina Carpenter, with its album cover featuring her on a bed with a laptop.

A graphic displaying "Level 8" above a Spotify-like player showing the song "Sue Me" by Sabrina Carpenter, with its album cover featuring her.

Grow a 🍑 & Tone Abs with Sabrina Carpenter Workout

"Feather" - 3:00 "Sue Me" - 2:57 "Thumbs" - 3:37 “Espresso" - 3:24 "Please, Please, Please" - 3:01 Total: 16:00 minutes Hey everyone, I want to share with you how a 16-minute intense high-intensity Stairmaster workout can be a game-changer for y

3342 likes

GROW GLUTES NOT LEGS🍑 THE ONLY CHEAT SHEET U NEED✨

the secret formula to get that SHELF🍑 If you’re a fellow quad dominant girly like me, you’re not alone!!🙌 I’ve connected with so many girls who have also struggled to grow their glutes, WITHOUT their legs taking over! So much that i actually turned up sharing everything that worked for me,

259 likes

A close-up of a person's legs in athletic wear, with the text "THICK THIGHS Go to Quad & Glute Exercises" prominently displayed. Emojis of an ambulance, fire, and a red heart are also visible, along with a yellow pulley system.

Details for 'Workout 1' including warm-up, main workout exercises (squats, lunges, leg press, Romanian deadlifts, glute bridges, leg extensions) with sets and reps, and cool-down. Illustrations show Romanian deadlifts and glute bridges.

Details for 'Workout 2' including warm-up, main workout exercises (barbell squats, Bulgarian split squats, deadlifts, hip thrusts, step-ups, cable kickbacks) with sets and reps, and cool-down. Illustrations show dumbbell deadlifts, cable kickbacks, and Bulgarian split squats.

Top 10 Exercises for Big Glutes🍑 and Quads🥵

Which ✨muscles✨ are primarily targeted during each exercise❓ ✨Workout 1✨ ❓Squats: Primarily target the quadriceps, hamstrings, glutes, and lower back muscles. ❓Lunges: Engage the quadriceps, hamstrings, glutes, and calves. ❓Leg press: Target the quadriceps, hamstrings, and glutes. ❓Romania

785 likes

A woman in green activewear stands in a gym, leaning on a squat rack. Overlay text reads 'LEG DAY GLUTES AND QUADS', indicating the focus of the workout. The image promotes a combined glute and quad workout.

A woman performs front squats in a gym, holding a barbell across her shoulders. The overlay text 'FRONT SQUATS 3 x 8' specifies the exercise and repetition scheme. She is wearing headphones and light-colored pants.

A woman performs Romanian Deadlifts (RDL) with a barbell in a gym, bending forward at the hips. The overlay text 'RDL 3 X 8' indicates the exercise and repetitions. She is wearing green shorts and headphones.

Grow your glutes and hams with this leg day

This is for the girls that have limited amount of days to lift and need to combine their glute and quad days! 💪🏻 Save this post so you easily pull it up for your next leg day 😋 When I have to consolidate my glute and quad days into one because of a busy week, this is my favorite to still ha

739 likes

Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨

Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also

168 likes

HOW TO GROW YOUR GLUTES, NOT THIGHS✨

the ultimate guide for growing your GLUTES only🍑now there is absolutely nothing wrong with growing the legs!! i just know there are a lot of ✨quad dominant girlys✨ out there who struggle fully engaging their glutes during their lifts and/or want to focus solely on growing their glutes! hope this he

142 likes

A woman in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."

Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.

Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.

How to Grow Your Glutes FAST as a Beginner🍑🔥

If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know

157 likes

A purple Planet Fitness hip abduction machine is shown, with text overlays indicating "How To Grow GLUTE SHELF" and "Hip Abduction Machine." A peach emoji and the word "SWIPE" are also visible, suggesting a tutorial.

A person sits on a purple hip abduction machine, demonstrating the starting position with legs together and feet flat on the bars. Text overlays instruct to "Adjust weight," "Adjust Seat straight up," and "Start with your legs together."

The person on the hip abduction machine pushes their legs outwards. Text overlays instruct to "Brace core" and "Using thighs/quads push out to spread legs," indicating the glute activation during the exercise.

Let’s Grow that Shelf 🍑

This machine is easy to use & effective! 💪🏾 Here’s simple steps to setup the machine 📝 ✅ Adjust the weight according to your strength ✅ Adjust the seat straight up - use knob on side ✅ Plant both feet flat on the bars ✅ Brace your core ✅ Use your thighs/quads to push the pads outwa

1168 likes

Grow a FAT A$$ Using the T.H.A.L. Method

The Thrust, Hinge, Abduction, and Lunge Method works for growing glutes because it targets all three glute muscles—gluteus maximus, gluteus medius, and gluteus minimus—through different movement patterns that activate the muscles from various angles and under different types of tension. Here’s w

259 likes

If you’re struggling to grow your glutes!

The struggle can be real when trying to grow glutes whilst maintaining physique! My focus is to help women reach their fitness goals. My programs have a focus on glutes paired with upper body exercises to sculpt and define. These tips are a top PRIORITY on a daily for me. INSTEAD OF THIS: ❌

159 likes

A woman in athletic wear demonstrates a Bulgarian split squat, with the text overlay "QUADS VS. GLUTES" indicating a comparison of muscle engagement.

A woman performs a Bulgarian split squat with a narrow stance, labeled "more quad narrow stance," highlighting quadriceps focus with white lines indicating posture.

A woman performs a Bulgarian split squat with a wider stance, labeled "more glute wider stance," highlighting glute activation with white lines indicating posture.

Quads vs. Glutes

Smash your leg day! But know which muscle you are aiming to work more. In this post, I’m showing the difference between quads vs. glutes focused exercises. I hope this helps team! If you need glute focused workout programs sign up to my app 🤍 #lemon8partner #glutegains #glutegrowth #bo

709 likes

Don’t do this if you’re wanting to grow ur glutes

❌ Do not push back when doing a Bulgarian split squat like the first clip because you are actually working more on your quads. ✨ In the second clip, I’m hinging at my hips forward and I’m moving straight down. That is going to set my glutes on fire and make them grow! 🍑 For a glute targeted

170 likes

Struggling With Knee Pain ? ✨🫶

Worried about your knees? Walking backward could reduce knee pressure and strengthen your legs—ask me how! Did you know it might even burn more calories than forward walking? 🤌🏼Curious? Let me know! 😊 Want better balance and coordination? Walking backward helps with that too.Just remember-don

179 likes

Struggling to grow your glutes? Try this workout!

1a. Hip Thrusts (3x6-10 reps) right into 1b. Kas Glute Bridges (3xamrap) 2. Romanian Deadlifts (3x6-12) 3. Step-Ups (3x8-12) 4. Hyperextensions (3x8-12) #glutes #gluteworkout #fitnessmotivation #growglutes

61 likes

See more