48.1K followers

Follow

Follow

Follow

5187 saved

4215

19

Back/Arms & Thigh/Glute Workouts

These are great for those who like to stay at home and workout. And yes, they actually work! These are my go to workouts to keep my arms small and back NICE!!

#armsandbackworkout #legsandglutesworkout #10minuteworkout #lemon8challenge #summerbod @Lemon8 Fitness

2025/5/16 Edited to

Are you looking to strengthen and tone your back, arms, thighs, and glutes from the comfort of your home? Engaging in targeted workouts can yield impressive results when done consistently. The exercises highlighted in this article are designed specifically for those who desire to maintain a fit lifestyle without the need for gym equipment. For your back, incorporating moves that focus on the upper and lower areas can diminish back fat and improve posture. Try exercises such as reverse flies and bent-over rows. When it comes to your arms, tricep dips and push-ups are excellent for building strength and definition. To sculpt your thighs and glutes, lunges and squats are fundamental. These movements not only work the targeted muscles but also engage your core, promoting overall stability and strength. If you are short on time, consider quick, intensive workouts like 10-minute sessions that can still be highly effective. Always remember to warm-up before your workout and cool down afterward to prevent injury and aid in recovery. Consistency is key, and pairing your workouts with balanced nutrition will amplify your results. Engage with communities online, like the #armsandbackworkout and #legsandglutesworkout hashtags, to find additional support, workout ideas, and motivation. With dedication and the right approach, you can achieve your fitness goals—so get moving and enjoy your journey to a stronger, fitter you!

19 comments

🩷applesforchan🐺

how many times do you do it?

See more comments

Related posts

MUST TRY STRETCHES FOR GLUTE GROWTH!

Hey beauties! YOU NEED to try these glute stretches right after your workouts especially if you want to see growth. Doing these stretches will help you with muscle recovery and can increase overall performance. These stretches are simple yet effective especially if you do them on a daily basis. I h

5156 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

4401 likes

This image illustrates five glute exercises: Squats, Pointed Butt Lifts, Fire Hydrants, Heel Kicks, and Bridges. It also details the daily repetition counts for these exercises for Day 1 through Day 6 of the challenge.

30 day glute challenge

#fitness #workout #30daychallenge #glutes #growyourglutes #gluteworkouts #wellness #lemon8challenge #glutegains #lemon8diary @Lemon8 Fitness be sure to take rest days to rest your muscles when needed, this does not have to be completed in exactly 30 days!

31.8K likes

A person in light brown activewear stands with their back to the camera, showcasing their glutes. The image has text overlay 'LAZY GIRL GLUTE WORKOUT' and a dashed line highlighting the glute area.

A person performs Table Top Hip Thrusts, lying on their back with knees bent and a resistance band around their thighs. The text 'Table Top Hip Thrusts 3 x 12' is overlaid.

A person performs Kneeling Kickbacks on all fours, with a resistance band around their thighs and one leg extended backward. The text 'Kneeling Kickbacks 3 x 10 each side' is overlaid.

Lazy Girl Glute Workout

Not really lazy because you are getting the work done! But this exercise is perfect for those days when you are just not feeling it but still want to get a workout in. It is more of beginner workout so this is great if you’re just starting out your journey! The resistance weight that you use can be

36.9K likes

How I Doubled My Glute Size After Baby #5

1. Workout Routine To grow my glutes, I focused on a consistent weightlifting routine. I trained 4-5 days a week with an upper/lower split to allow my muscles adequate recovery time. On lower-body days, I trained heavy—hitting glutes and legs only twice per week to avoid overtraining. Recovery i

6091 likes

Upper Glute Workout

Try this home upper glute workout at the end of your training session for a complete burn and glute pump 🔥 I do this finisher at the end of each glute session to help shape the upper glutes. Using a band will be best and you can apply progressive overload by starting with the light band and going u

2164 likes

A split image showing a woman's fitness transformation, with text overlaying "3 glute workouts to do 2X a week to shape your glutes" and a "SWIPE" arrow. The left shows her before, and the right shows her after, highlighting glute development.

A woman demonstrates the Russian Deadlift exercise in a home setting, holding dumbbells. Text overlay indicates "RUSSIAN DEADLIFT 3SETS 12" reps.

A woman performs the Good Mornings exercise in a home setting, bending forward while holding a weight. Text overlay indicates "GOOD MORNINGS 3SETS 12REPS".

3 glute workouts you need to do 2x a week

Definitely save this for later!! Good thing about these workouts is the fact that they can be done in the gym or at home! If you’re trying to tone or shape your glutes, you should really be training them at least twice a week, if you’re looking to build them in size (or build what you don’t have) t

3814 likes

A split image showing a woman's glutes before and after, with the text '3 Day Split for Lower Body Growth' overlaid, illustrating the results of the workout plan.

A graphic detailing the 'Sample Weekly Routine' for Monday, focusing on hamstrings and glutes, listing exercises like barbell hip thrusts, Bulgarian split squats, Romanian deadlifts, cable kickbacks, and cable hip abduction with sets and reps.

A graphic detailing the 'Sample Weekly Routine' for Wednesday, focusing on quad-dominant exercises, listing leg press, walking lunges, leg extension, heel elevated goblet squat, and barbell back squat with sets and reps.

Glute Split You Need for Lower Body Gains🍑

Want glutes that pop while keeping your lower body balanced? This 3-day glute growth split is exactly what you need. With two glute-dominant days to maximize strength and shape, plus one quad-focused day for symmetry, this routine hits every angle. This is perfect for anyone looking to prioritize t

9425 likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️💪🏾🔑

For the girlies who struggle to love their hip dips, just know it's completely okay to feel that way. You cannot change the natural shape of your hips but you can sure do certain workouts to minimize the appearance of your hip dips.💪🏾👏🏾 I personally struggle to accept my hip dips especially

3771 likes

A before and after comparison showing a woman's significant leg and glute growth, highlighting her current training split for leg growth. The left image shows her in a gym, and the right image shows her muscular physique in a gym setting.

A collage of a woman performing various weight training exercises, illustrating her workout split of 5x/week weight training (3 lower, 2 upper) and 5x/week cardio (30 mins). Exercises include lat pulldowns, glute kickbacks, and machine squats.

A mirror selfie in a locker room with text detailing a weekly workout schedule: Monday (quads & glutes), Tuesday (back & abs), Wednesday (glutes & hamstrings), Thursday (rest), Friday (shoulders & abs), Saturday (hamstrings & quads), Sunday (rest), with post-workout cardio.

workout split for leg & glute growth

i’m a wellness competitor, so growing my legs is a MUST. but regardless of that, i love this split to be able to focus on on growing my legs and glutes! i train 5x a week and do a little cardio after each training session. to focus on growing my lower body, i hit legs 3 times a week and upper bo

1084 likes

Flat Tummy & Bigger Glute Workout

This is my go to routine when I can’t make it to the gym. Pelvic thrusts 3 sets x 10 Fire hydrants 2 sets x 10 in each side Donkey kicks 2 sets x 10 in each side Leg lift, arm raises 2 sets x 15 in each side squats - 3 sets x 10 High-Knee Lunges 2 sets x 10 You WILL feel the burn, but s

1790 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

860 likes

UPPER GLUTE WORKOUTS

Reverse Lunges • Stand tall, step one leg back. • Lower into a lunge, back knee toward floor. • Keep front knee over ankle. • Push through front heel to stand. • Switch legs. Hyperextensions (Back Extensions) • Set pad at hip height. &

1452 likes

THE ONLY 4 EXERCISES YOU NEED FOR A GLUTE SHELF✨

some of my favorite exercises to target the gluteus medius and create that top glute shelf🍑 notes: -i’ve found that performing these using a kettlebell makes it SO much easier to add more weight onto your lifts so you can progress through your workouts -if you struggle feeling your glutes

1296 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1346 likes

Minimize Your Hip Dips with these Workouts 🏋🏾‍♀️🔥✅

For the girlies who struggle to love their hip dips, just know it’s completely okay to feel that way. 😌 I personally struggle to accept my hip dips especially when I lose weight. That gap around my thighs makes me feel uncomfortable at times 😣. What I’ve learned over the years is that hip di

7917 likes

A woman in athletic wear stands in a locker room, facing away from the camera, with text 'GLUTE STRETCHES to 10x glute growth' overlaid, highlighting her glutes.

Two images show a woman performing a Twisting Glute Stretch on a gym floor, sitting with one leg extended and twisting her torso to the side.

Two images show a woman performing a 90/90 Hip Swivel on a gym floor, sitting with both knees bent at 90 degrees and swiveling her hips side to side.

GLUTE STRETCHES TO MAXIMIZE GLUTE GROWTH🍑

Prioritize stretching for faster muscle reocery and watch the glutes start glute tingggg🙌 the stretches i’ve been loving to do after my workouts: -Twisting Glute Stretch -90/90 Hip Swivel -90/90 Front Tap -Figure 4 Stretch If you try any of these out, let me know how you like them!🥰

920 likes

A weekly fat-burning workout schedule is displayed, detailing exercises for Monday (Cardio & Abs), Tuesday (Arms & Back), Wednesday (Legs and Butt), Thursday (Cardio & Abs), Friday (Full Cardio), Saturday (Stretching), and Sunday (Rest).

This image illustrates a "Remove Belly 2 Weeks" workout plan with diagrams for Crunches, Russian Twist, Glutes Bridge, Forearm Plank, and Donkey Kicks, showing repetitions and sets. A diagram of a stomach indicates fat reduction.

Workouts to burn Fat thank me later

2125 likes

Gym vs. Home Glute Workout

A glute focused routine you can do ANYWHERE! You can do these same exercises at the gym or at home. I made a few changes for the home exercises to intensify them. There are 2 home versions - band from @movewithhera and bodyweight. WORKOUT ▫️Hip Thrust | + hold | Single Leg Hip Thrust + hold ▫

7850 likes

Cable Glute Kickback Variations🍑

KNOW THE DIFFERENCE: Cable Glute Kickback Variations🍑 Not all cable “kickbacks” hit your glutes the same way, here’s how each one works: 1️⃣Standing Hip Abductors (Leg out to the side) Muscles worked: Side glutes (glute medius) builds width & shape at the top of your hips. ✅Keep your

508 likes

A woman in a gym, viewed from behind, wearing a black sports bra and maroon leggings. Overlay text reads 'HOW TO BUILD A GLUTE & HAMMIES WORKOUT' and indicates a duration of '1 hour 10 mins'.

A woman performs a good morning exercise with a dumbbell in a gym. Overlay text outlines a 'DYNAMIC WARM UP (5-10 mins)' including walking, good mornings, leg swings, walking lunges, seated hip rotation, and pigeon pose.

A woman performs barbell hip thrusts on a gym floor. Overlay text details 'COMPOUNDS (2-3 sets, 6-10 reps)' with examples like hip thrusts, RDLs, glute bridges, and squats.

HOW TO BUILD A GLUTE WORKOUT

HOW TO BUILD A GLUTE & HAMSTRING WORKOUT FOR MUSCLE GROWTH 🤝🏼 underlying logic: 🌟 to train effectively, you need a combination of functional body weight exercises, compounds (an exercise that uses several muscle groups to perform the exercise), isolations (movements that focus heavily on a

481 likes

beginner friendly at home glute workout 🔥

tap that save button to try and follow me for more fitness tips and meal ideas ☑️ — #athomeworkout #workouts #fitnesstips #beginnerfitness #beginnerworkout #workoutathome #homeworkouts #healthylifestyle2024 #Lemon8Diary #healthytips

1085 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

2354 likes

A woman in athletic wear stands in a gym, facing away from the camera, with text overlay stating she grew her glutes using a simple workout structure and encouraging others to copy her.

A collage of four images demonstrating exercises for upper glutes: abductions, cable kickbacks, Bulgarian split squats, and hip thrusts with feet pointed outwards.

A collage of four images demonstrating exercises for the glute max: Romanian deadlifts, hip thrusts, deep squats, and glute extensions.

BEGINNER’S BUNDA BUILDING BIBLE🍑Glute Growth 101✨

This is the science backed structure that grew my glutes, and it’s so much simpler than you think🍑 If u wanna see what this looks like in action, let’s grow together! 🔗 in b!0 love uuu🥰 #beginnerfitness #glutesworkout #glutegains #beginnerworkouts #homeworkouts

164 likes

A woman in a white crop top, blue shorts, and headphones poses in a gym, looking over her shoulder. The image has text overlayed: '4 GLUTE WORKOUTS you should NEVER SKIP' and 'Lemon8 @juliadorsey'.

A woman performs barbell hip thrusts in a gym, with her upper back supported on a bench. Text overlays indicate 'HIP THRUSTS' and '3/4 sets 8-10 reps per set', along with 'Lemon8 @juliadorsey'.

A woman performs Bulgarian split squats with dumbbells in a gym, with one foot elevated on a bench. Text overlays read 'BULGARIAN SPLIT SQUATS', '3 sets 8-12 reps (last 2 sets drop the weight and finish off till failure)', and 'Lemon8 @juliadorsey'.

4 GLUTE workouts you SHOULD NEVER skip 🙏🏻🍑✔️

When it comes to glute growth, these are my ride-or-die moves that I never skip. 🍑 1. Hip Thrusts- The ultimate glute builder. Whether it’s going heavy or burning out with high reps, hip thrusts are non-negotiable for me. Nothing else lights up my glutes quite like these. 2. Bulgarian Split

292 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

8700 likes

THE VIRAL GLUTE EXERCISE FOR A NATURAL BUTT LIFT✨

They didn’t you warn u about these!🫡 my signature ✨sumo fairies✨ l that went viral for lifting the underbutt and rounding the glutes🍑 have u tried these yet? #glutegrowingtips #glutegains #gluteworkout #homeworkout #homeworkoutsforwomen

348 likes

Dumbbell Glute Workout

I lost 100 pounds at home before even getting into a gym doing workouts just like this! A shy girl workout basically is a workout catered to those who struggle with a general feeling of ‘gymtimidation’, a term for feeling anxious, self-conscious and scared when in public exercise spaces. You can do

6830 likes

A woman in a gym performs a donkey kick exercise on a mat. The image features text overlays like "Grow your Glutes," "TOP RATED EXERCISES," and "AT HOME OR GYM," indicating a guide for glute growth workouts.

A woman in a gym demonstrates the "Good Mornings" exercise, bending forward with hands behind her head. Text overlays specify it targets "GLUTES & HAMSTRINGS" with instructions for "Slow Hinge Motion" and "4x15 reps."

A woman in a gym performs "Glute Bridges" on a mat, lying on her back with hips raised and holding a dumbbell. The image highlights that it works "GLUTES & HAMSTRINGS" with a recommendation for "Slow thrust motion" and "4x12 Reps."

Top rated exercises for Glute growth 😮‍💨

Hey girlies! Today we are focused on glute growth 🍑 ➡️ I want to share a few of my top rated exercises that can be done at home or at the gym, to maximize glute growth during your workouts. 1. Good mornings 2. Glute bridges 3. Lunges 4. Sumo squats ➡️ All of these exercises can be do

947 likes

Glute Dominant Exercises

These exercises are glute dominant because there is constant tension on the glutes throughout the entire range of motion. The constant tension not only maximizes muscle contraction but also prevents blood from escaping the glutes - this produces a burn and pump! 🔥 ▫️Hip thrusts rank the highest

1144 likes

BEGINNER HOME GLUTE WORKOUT

Try these glute building exercises at home! The booty burn will have your glutes plump by the end of the workout 🔥 -THE WORKOUT- ▫️12 Single Leg Elevated Hip Thrust ▫️10 Glute Bridge Curl ▫️15 Elevated Static Lunge ▫️10 Clams ▫️12 Hyperextension Do 3 rounds! Using @movewithhera bands ✨

833 likes

you can change and edit these in anyway you want and I hope you find these useful! #work out 💪

391 likes

Get rid of jelly arms workout 🏋️‍♂️

Some of the moves I do to not have bounce under arms 🍗💪🏼 -front raises -tricep extension -incline chest press -hammer curls -shoulder #armstrength #beginnerarmworkout #upperbodyworkout #workoutroutine #armworkoutsforwomen

78 likes

GLUTE WORKOUT: 1 chair & 1 dumbbell 🍑 *with cues!

30 minutes + 1 dumbbell + a chair - that's all it takes! This one is for the busy girls who want to grow their glutes 🍑 I'm here to tell you #homeworkouts with minimal equipment + minimal time can still get the job done. I tried to keep this quick & effective home workout to ju

582 likes

Try this 2 n 1 Glute and Core Exercise✨

I started seeing MORE progress when I incorporated this 2 for 1 combo in my routine. *AGAIN* This workout is to target your GLUTES AND CORE It’s real simple but effective . Grab you a bench, kettle/dumbbell, plant your feet, and GET TO IT! SN: get you @celsiusofficial to energize your

2655 likes

✨Glute Workout✨

🤍Knee Tuck to Diagonal Kickback 3 x 15 (hands in front of shoulders) 🤍Glute Bridge Kick Outs 3x 25 🤍Kickbacks 3 x 15 🤍Glute Bridge Single Leg Raise 3 x 25 #glutes #gluteworkout #moveyourbody #health #wellness #workout #workoutroutine #athomeworkout #workoutsforwomen #

249 likes

1 WEEK OF WORKOUTS

Yesterday I posted my Winter Arc rules and guide, so I thought I’d post my week’s worth of workouts. These workouts are fit to me and my personal goals as a rugby player. They are also workouts I can do from the comfort of my own home. You can either follow these workouts or make your own, fit

173 likes

Workouts to Melt FAT Fast🔥🍑At-Home or Dorm Room

Whether you’re a girly dealing with gym anxiety, a college student drowning in assignments, or a busy mom juggling kids, finding time to work out can feel impossible. But staying active is key to staying healthy, keeping stress in check, and slimming down. The good news? You can achieve your fi

754 likes

A person in blue athletic wear performs a glute exercise, lifting one leg back. The image features the title "glute exercises for beginners to do" and a peach emoji, indicating a workout guide.

Two images show a person demonstrating the glute medius kickback exercise using a cable machine. The left image shows the starting position, and the right shows the leg extended back, with instructions for the exercise.

Two images illustrate the step-up exercise with a dumbbell. The left image shows the person stepping onto a platform, and the right shows them standing on it, with instructions for proper form.

Glute Exercises for beginners to do

These are some great exercises for beginners to learn and try! You can add these exercises into your leg or glute workouts: Glute medius kickback - Use ankle cuff attachment - Position the cable height to mid-shin - Squeeze your glute and lift your leg up behind you, angling 30-45° back - Do

249 likes

A person in gray activewear performs a leg curl exercise on a gym machine. Overlay text reads "Thick Thighs Workout Routine 9 WORKOUTS TO GROW QUADS," indicating a guide for building quads and glutes.

Text outlining the anatomy of quads and glutes, listing the four quadriceps muscles (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the three gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus).

Text detailing key principles for muscle growth, including progressive overload, proper form and range of motion, adequate rest and recovery, and nutrition guidelines for protein and calories.

QUICK Workouts For THICK THIGHS & BIG GLUTES🍑

How to Grow Your Quads and Glutes: The Ultimate Deep Dive Developing strong, well-defined quads and glutes is about more than aesthetics—it’s about creating a powerhouse of lower body strength, improving athletic performance, and enhancing overall functionality. My guide will take a comprehe

983 likes

Workouts I recommend

#Lemon8 #summeraesthetic #bodytransformation #embracevulnerability #fatloss

331 likes

A person in a gym performs a deep barbell back squat, wearing a white hoodie and red shorts. The image highlights the glute area with an arrow pointing to it, indicating "details in caption."

A split image shows a person performing Activation #1. They sit on the floor, rotating their legs from one side to the other, with knees bent at 90 degrees, as part of a hip mobility exercise.

A split image shows a person performing Activation #2. They stand and swing one leg forward and up, then back behind them, keeping the leg relatively straight to activate the hips.

My glute activation routine

Before hitting a glutes & legs workout, I do a glute activation and mobility warmup! This helps fire up my glutes to grow during my workouts. Activation 1 - 10 reps: (both sides = 1 rep) – Sit on the ground with your legs rotated to one side, each knee bent at 90° – Keep your torso facing

129 likes

See more