11/1 Edited to

Related posts

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.
A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.
A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.
Squat challenge for glute growth!
Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend
Liftwithlivia

Liftwithlivia

25.4K likes

3 Dumbbell Squat Variations for Better Results🍋✨
You know how you squat and sometimes feel it in the wrong places? 🤷🏻‍♀️ Like, you’re aiming for glutes, but your quads are on fire instead? 🙄 I’ve got you! These 3 dumbbell squat variations are a total game changer. 🤌🏼 One hits the glutes, one’s for the quads, and the other shapes those inner t
Zara_Sanchi

Zara_Sanchi

5131 likes

A split image showing a woman in athletic wear, with text overlay "30 DAY SQUAT CHALLENGE SWIPE" promoting a fitness challenge.
A detailed 30-day squat challenge calendar, outlining daily squat counts from 10 on Day 1 to 150 on Day 30.
Workout equipment including a water bottle, dumbbell, and yoga block on a mat, with text "Option: Make it harder by adding a weight!"
30 DAY SQUAT CHALLENGE🍑
Who’s joining me for this 30 day squat challenge?! Go from 10 squats on day 1 to 150 squats by day 30! Every day we add 5 more squats to keep challenging our muscles. Tips✨ -once the squats start to get over 30 reps, break them down into multiple sets! Example: 50 rep day broke down into two
Sophia Cepero

Sophia Cepero

5046 likes

Bulgarian Ballerina Squat for Glutes & Balance 🔥
Bulgarian ballerina squats are one of the best moves for building strong legs, glutes, and balance all at once 🔥 This exercise challenges stability while keeping constant tension on the lower body. Start light, move slow, and focus on control. Your legs will thank you later 😮‍💨🍑 #FitnessJourne
Fruitytufy

Fruitytufy

35 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.
A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.
A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.
20 Day Squat Challenge 🍑
Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad
carlyroese

carlyroese

8014 likes

Bulgarian Split Squat Hack
Who else struggle with Bulgarian split squats? #squatstretches #squatvariations #squathacks #squatworkout #growyourbooty #lemon8fitness
iamcurvybae

iamcurvybae

1519 likes

A 30-Day Squat Challenge schedule is displayed over a tropical beach scene with clear blue water, a sandy shore, a boat, and flowering trees. The challenge outlines daily squat counts from 50 to 180, including several rest days.
30 Day Squat Challenge
If You Want A Bigger Butt and Toned Abs Do This 30 Day Squat Challenge. No BBL 💁🏾‍♀️ Location: At Home ⭐️ Rating: 10/10 ✨ Pros: Bigger Butt My Relationship With Working out 💗 Type of Relationship: Fresh And Healthy 💗 Red/Green Flags: Working out feels amazing 💗 What I Learned: Great and
Sweetie Bird

Sweetie Bird

1118 likes

I don’t squat for nice glutes
A barbell or dumbell squat will target your glutes but I much rather do other workouts which I feel target your glutes better and I actually enjoy doing!!! My current quad focused leg day: •Heal elevated squat •Leg press •Forward lunges •Leg extension •Calf raises #workouts #legda
Soraya

Soraya

2051 likes

Simple Kettlebell Squat for Glutes + Core Strength
Kettlebell squats are one of the most effective lower body moves — especially if you want strength and shape. Here’s how to do it right: • Keep your chest tall • Brace your core before you descend • Sit back into your heels • Control the drop • Drive up with power This move builds: ✔ Stronge
Fruitytufy

Fruitytufy

9 likes

Squat Mistakes Be Gone!
3 common squat mistakes & how to correct them! 🤞🏻💪🏻 . #gym #gymmotivation #fit #fitnessjourney #squats #gymlifestyle #exercise
Jordynt_fit

Jordynt_fit

3723 likes

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.
A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.
A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.
BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!
No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.
Hannah Hooker

Hannah Hooker

2094 likes

30-Day Squat Challenge 🍋
4 Squats 20 pulsated Squats 7 Squats Repeat this 3 times for the next 30 days ! #30dayworkoutchallenge #trending #squatchallenge #lemon8fitnesscreator #lemon8challenge
iislandee

iislandee

839 likes

Squat mobility beginner friendly vs advanced 👇🏼
You could be 8 weeks away from a stronger, leaner, more sculpted you. But only if you start right now — because this summer isn’t waiting. ✔️ Toned waist, sculpted glutes, strong posture ✔️ Burn fat and move pain-free ✔️ Just 40 mins a day, 5x/week Women who started RELOAD 2 months ago? T
Sophie Jane

Sophie Jane

1502 likes

A woman stands on a beach looking out at the ocean, with text overlaying the image. The text reads: "Vagina Workouts Tighter. Stronger. Healthier." and highlights issues like leaking and the importance of training pelvic muscles.
A white background with text detailing a daily pelvic strength workout. It outlines basic Kegels and reverse Kegels, including how to perform them, hold times, reps, and tips for a stronger, tighter, and healthier vaginal wall.
A white background with text describing additional pelvic floor exercises. It includes instructions for Glute Bridges + Squeeze, Squats with Pelvic Floor Activating, and Dead Bug Breathing, focusing on strengthening core and pelvic muscles.
Tighter. Stronger. Healthier.
#naturalfitness #naturalbodygoals #waistsnatching #naturalstrength #bodytransformation
Brianna

Brianna

6605 likes

A woman in a gym mirror selfie, wearing a black top, pink shorts, and ankle weights, with text overlay "my top 2 squat variations for quad growth" and an arrow pointing to her legs.
A woman performing a Smith machine squat with a narrow stance, upright position, and emphasis on knee flexion, wearing knee pads and a black top in a gym setting.
A woman performing a heel-elevated goblet squat, holding a dumbbell, with her heels raised on a platform, wearing knee pads and a black top in a gym.
2 squat variations for leg growth 🫶🏻
my two current fav squat variations to hit the quads! remember, when you’re trying to bias the quads, we want to be in a more upright position and emphasize knee flexion. in squat & lunge variations, i like to imagine “moving like an elevator!” #lemon8partner #legprogress #quads #
kiri

kiri

794 likes

Sumo Squat Form: the 🔑 to glute growth
#sumosquats #glutegrowtingtips #gluteworkoutinspo #howtoworkout #glutetraining
Sculpt With Mo | Fitness

Sculpt With Mo | Fitness

1446 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
Chalie_Baker

Chalie_Baker

2594 likes

The SECRET to getting stronger legs
Do this and your legs will get stronger faster #legstrength #squatworkout #tips #gymworkout
Train With Adam

Train With Adam

4 likes

A 30-day squat challenge schedule displaying daily squat counts, starting from 20 and progressing to 100 squats. It includes designated rest days, some with optional lower squat counts. The plan is presented in two columns on a light background.
30 Day Squat Challenge For August
who's going to start it with me on August 1st?! #augustworkoutchallenge #30daysquatchallenge #30daysquat #poundsdown #plussize
Plus Size Queen

Plus Size Queen

1319 likes

A 30-day squat challenge schedule with a woman in a squatting pose. It lists daily squat counts from 50 to 250, including rest days, against a dark background. The challenge details are from 30dayfitnesschallenges.com.
30 Day Squat Challenge
who's with me starting next month? #trytoactive #totalburnout🔥💪 #Lemon8Diary #squats #squatsbooty #30dayschallenge
Plus Size Queen

Plus Size Queen

334 likes

Bulgarian Split Squat Mistakes to Avoid 🚫
You might be making these common mistakes: ❌ Standing too close ❌ Knees caving in ❌ Slamming your back knee ❌ Leaning too far forward ❌ Rushing your reps Instead, DO THIS: ✅ Step back far enough ✅ Slight hip hinge ✅ Chest tall, core tight ✅ Drive through your front heel Master your f
Lillid4fit

Lillid4fit

807 likes

How to Squat the Right Way
✅Keep Chest Up to prevent yourself from getting folded ✅ Knees not going in and they are in line with your toes #squat #legdayworkout #workouttips #fitness #backsquat #workouttutorial
mrdiversify

mrdiversify

299 likes

A vibrant image with a fiery orange and red background, featuring the bold black text "30 Day Squat Challenge" centrally. The Lemon8 logo and username "@ibtb.bebaa" are visible in the bottom left corner.
30 Day Squat Challenge🤌🏽
Ready to level up your legs and glutes? Join me for this 30-Day Squat Challenge no equipment, no excuses! Start with 50 squats and build up to 220 by Day 30. Stronger, fitter, and more confident one squat at a time! Save this post and let’s crush it together! #30daysquatchallenge #summerb
Beba Valentin🧸🪽

Beba Valentin🧸🪽

461 likes

The perfect squat form doesn’t exi-
#healthylifestyle2024 #squat #Lemon8Diary #workout #storytime #storytime #gymgirl #gymmotivation #liftingweights #helpmechoose
Chloe

Chloe

413 likes

A woman demonstrates a Bulgarian split squat, highlighting the glute activation with a pink arrow and dashed lines. The text overlay reads "BULGARIAN SPLIT SQUAT HACK FOR THE GLUTES."
Two steps for setting up a Bulgarian split squat. Step 1 shows a woman sitting on a box with one leg extended. Step 2 shows her standing up from that position to establish the stance.
A woman performs a Bulgarian split squat while holding dumbbells, showcasing the glute-focused stance achieved by the hack. The text overlay encourages viewers to "NOW GROW THOSE GLUTES!"
BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!
I teach all my clients this hack for Bulgarian split squats and it’s a game changer! Start by sitting on your box/whatever youre using to place your back foot on. Extend one leg straight out, toe up. Stand straight up! Voilà! Now you have the perfect Glute focused stance for your Bulgar
Hannah Hooker

Hannah Hooker

524 likes

A woman in black athletic wear and headphones takes a mirror selfie in a gym. Text overlay reads "3 SQUAT VARIATIONS to target GLUTES not quads" with a peach emoji and a crossed-out circle.
A woman performs an elevated dumbbell sumo squat in a gym, holding a dumbbell between her legs while standing on elevated plates. Text overlay indicates "ELEVATED DB SUMO SQUAT 3 x 6-10".
A woman performs a smith machine sumo squat in a gym, with her back to the camera and hands on the bar. Text overlay indicates "SMITH MACHINE SUMO SQUAT 3 x 8-10".
3 GLUTE TARGETING SQUAT VARIATIONS
If you want to place a focus on your glutes when squatting, the key is to do a squat variation with a sumo stance! This means you place your feet about 1-2 inches wider than shoulder width apart, and turn your toes out slightly at a 45 degree angle. Drive from your heels and squeeze your gl
Jules

Jules

504 likes

4 Steps to Progress into a Barbell Back Squat🔥
Most of us DO NOT have the FORM and MOBILITY to hop right into a barbell back squat as a beginner lifter. So here’s a step by step progression guide to get you there: STEP 1: Body Weight Squat (shown in video) STEP 2: Weighted Goblet Squat STEP 3: Barbell ONLY Back Squat (using just the
Lillid4fit

Lillid4fit

239 likes

A side-by-side comparison shows a person's glute transformation in a gym. The left image (2025) depicts a more developed glute area, while the right image (2022) shows an earlier stage. The person is wearing athletic wear and sneakers in both photos, captured from a side profile.
Squat because no one raps about lil butts
Everyone always told me, maybe I was just meant to only have a flat butt. I was determined to prove not only them wrong, but also myself! #workout
Britt

Britt

1515 likes

🏋️‍♀️ Can’t Squat Deeper? You’re Not Alone.
If you feel like you get “stuck” around parallel, it doesn’t always mean you’re doing something wrong. Squat depth can be influenced by several factors, including: ✔️ Ankle mobility ✔️ Hip anatomy ✔️ Stance width ✔️ Hip mobility ✔️ Bar position & balance The good news? Most of these
peakperformance.lab

peakperformance.lab

22 likes

Squat 🍋 day
Just a normal day for us—heavy squats and getting stronger every week! Squat Day • Squat: 4x6 • Pause Squat: 3x5 • Romanian Deadlifts: 3x8 • Single Leg Press: 3x10 each leg • Hanging Leg Raises: 3x10 Start the week off right! Who’s hitting legs today? #SquatDay #LegDay #StrengthT
FitWithmuchlove

FitWithmuchlove

1 like

THE MAGIC FOR UNDER GLUTES 🪄
Think you need a fancy gym to build the body you want? These advanced moves are designed for those who are serious about building strong, sculpted glutes—with just minimal equipment! These exercises are carefully chosen because they’re super effective: 1️⃣ They target every part of your glute
Zara_Sanchi

Zara_Sanchi

262 likes

Jump squat with me
Nissafit 🇭🇹 Coach

Nissafit 🇭🇹 Coach

374 likes

See more