✨Live Love Elevate✨🌻🌻🌻

1414 followers

Follow

Follow

Follow

3 saved

12

11

Quad and Glute Focused

This was my first time trying these but I’m keeping them in rotation.The glutes were working with my quads. #quadsworkout #quads #quadworkout #quadmommy

2025/1/26 Edited to

Engaging your quads and glutes is crucial for overall leg strength and stability. The combination of these muscle groups not only improves aesthetic appeal but also enhances functional performance in daily activities and various sports. To maximize your workout, consider incorporating exercises such as squats, lunges, and leg presses, which effectively target both the quads and glutes. Additionally, adding resistance bands can further increase the intensity of your workouts, promoting better muscle activation. Remember to focus on your form to prevent injuries and achieve optimal results. Tracking your progress, perhaps through a fitness journal or app, can also motivate you to stay consistent. For enthusiasts, joining online communities can provide support and inspiration, especially when sharing progress and tips. Using hashtags like #quadsworkout, #gluteworkouts, and #fitnessjourney can connect you with others who share similar goals. Always warm up before your workouts and cool down afterward to aid recovery. With a dedicated approach, you'll see improvements in strength and definition in both your quads and glutes.

11 comments

Related posts

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

9723 likes

Double your glute size with this workout

If you're looking to grow your booty- this is a great workout to preform WEEKLY while focusing on progressive overload (going up in weight or reps each week). If you want to grow, you need to be consistent in the gym in order to see the results you are looking for. Follow along for some seri

924 likes

Quad and glute focused superset 🥰

I love a good superset to switch up my flow #quadsandglutes #quads #quadss #gluteweakness #fyp

624 likes

Leg Day! Quad & Glutes Focused 🍑

Need some leg day inspo?! I know I always do. Full workout details below for a quad and glute focused day! I did this lift this week and loved the variety. Full Workout 🏋🏼‍♀️ ⬇️⬇️⬇️ ⭐️ Barbell Hip Thrust: 4x8, 10 second hold ⭐️ Barbell Split Squat: 4x6 Each Way ⭐️ Dumbbell Sumo Squat: 4

16 likes

This image outlines Day 1 of a weekly workout split, focusing on lower body with glute and hamstring exercises. It lists exercises like Barbell Hip Thrusts, Romanian Deadlifts, Dumbbell Step-Ups, Cable Kickbacks, Stability Ball Hamstring Curls, and Glute Bridges with Abduction Pulse, including sets and reps for each.

This image describes Day 2 of the workout split, focusing on Core + Mobility through Yoga or Pilates. It suggests a 30-minute class or flow emphasizing breathwork and flexibility for active recovery and building a foundation for lifting days.

This image details Day 3 of the weekly workout split, focusing on lower body with quad and glute exercises. It includes Barbell Back Squats, Bulgarian Split Squats, Leg Press, Walking Lunges, Cable Abduction, and Weighted Sit-Ups, specifying sets and reps.

Glute Focused: 5 Day Workout Split 🍑

Here’s a well-balanced weekly workout plan that focuses on core, legs, and glutes, with space for one run day and one yoga/Pilates day to round it out. This structure supports strength, flexibility, and endurance while keeping recovery in mind. Workout Spilt : 🍑 Day 1: Lower Body (Glute + Ha

22 likes

Quad & glute focused day

Been working on my arms, abs, and glutes for 18 mos. doing a program called FitCoach. It's been amazing journey getting healthy and fit. I love it here. If you're on a weightloss journey, keep up the awesome work, even when it gets hard, think about how amazing the results are going to b

324 likes

A woman in gym attire takes a mirror selfie, showcasing her physique. The image features text overlayed with "GLUTE VS. QUADS bulgarian split squats form" and a "Swipe" indicator, introducing a guide on exercise variations.

Two images demonstrate the glute-focused Bulgarian split squat form. The text highlights key cues: a 90-degree front knee bend, a slightly forward-bent torso, and driving the glutes backward for maximum engagement.

Two images illustrate the quad-focused Bulgarian split squat form. The text emphasizes an upright torso, increased knee flexion, and the knee extending to or past the toes to target the quadriceps.

GLUTE VS.QUADS bulgarian split squat form

I most definitely have a love/hate relationship with this exercise… The pain during this movement is very high but the glute/leg growth is soooo worth it!! 🫶🏻 A lot of the time, I hear "I feel this in my quads and not in my glutes” or vice versa. If you ever find yourself saying that the fir

189 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

873 likes

A woman demonstrates a glute-focused Bulgarian split squat, with her back foot elevated on a bench. The image highlights the exercise's purpose to target the glutes, as indicated by the text overlay.

A woman performs a Bulgarian split squat with dumbbells, illustrating proper form. Text overlays instruct to keep the chin down and the back straight for effective execution.

A woman demonstrates the bottom position of a Bulgarian split squat with dumbbells. Text overlays advise to slightly hinge at the hips and keep the front leg at a 90-degree angle.

Glute focused Bulgarians!

Bulgarians can be done in two ways, quad focused and glute focused. For my girls that want more glute focused Bulgarians, this one’s for you! Tips: - keep your chin down - push through your front heel - keep your back straight - slightly hinge at your hips during your reps - keep your

39 likes

A woman in a pink romper poses in a gym, showcasing her legs. The image has text overlays "QUAD & GLUTE EXERCISES" and an arrow pointing to her thigh, indicating the focus of the workout.

A woman in a pink sports bra and shorts performs smith machine squats in a gym. The image includes a text overlay "smith machine squats 4 sets 8-10 reps" detailing the exercise and repetitions.

A woman in a pink sports bra and shorts performs KAS glute bridges with a barbell on a bench in a gym. The image features a text overlay "KAS glute bridge 4 sets 8-10 reps" specifying the exercise.

QUAD & GLUTE workout 💪🏻🍑

If you are someone who wants to grow there glutes and quads then this is a workout you have to try!! This whole workout is targeting both your quads and your glutes! This is a great overall leg day! You’re hitting your upper glutes, lower glutes, and your quads! smith machine squats kas g

39 likes

A woman in a white sports bra and light yellow shorts stands in a locker room, facing away from the camera. Text overlays indicate a "Quad/Glute focused" leg workout.

A woman performs heel-elevated squats using a Smith machine. She wears a white sports bra and light pants. Text specifies "Heel elevated squats. 3X10 SMITH MACHINE Squats."

A woman performs barbell reverse lunges in a gym. She holds a barbell on her shoulders and is in a lunge position. Text indicates "BARBELL REVERSE Lunges 3X12."

Quad/Glute focused leg workout to SAVE!

This leg day is no joke. If you want to grow your legs and specifically your quads save this one! Heres the workout details 👇🏼 -Smith machine heel elevated Squats 3x10 -Barbell Reverse lunges 3x12 -Single leg extensions 10 on each side, do another 10 on each side and repeat

53 likes

Glute focused workout split🫶

#legsandglutesworkout #glutesandhammies #legworkout #gymlifestyle #workoutroutine

535 likes

Step-Ups for Glute Growth 🍑🔥

High Step vs. Low Step—Which One Builds Better Glutes? High Step Focus: 👉🏽 Greater hip flexion = More glute activation 👉🏽 Requires more control & balance 👉🏽 Best for building strength & power 👉🏽 Drive through your heel for max glute engagement Low Step Focus: 👉🏽 More quad act

185 likes

Glute Focused Leg Day Guide

Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m

115 likes

A person in athletic wear stands with hands on hips, showcasing glute gains. The image is titled "#Glute Gains Home Exercises For Beginners" and features a home gym background.

A person bends over to attach a 10-pound ankle weight to their leg, standing on a yoga mat. Text indicates ankle weights are optional for these exercises.

A person on hands and knees on a yoga mat, wearing ankle weights, extends one leg straight back for leg lifts. The text specifies 4 sets x 12 reps per leg.

Glute Gains at Home for Beginners w/ Ankle Weights

Here are a few of my favorite exercises to do with ankle weights or bands. What’s also great about these exercises is that if you don’t happen to have ankle weights or any bands, you can simply do them without! These are also great bodyweight exercises and you’ll still be able to feel the burn.

30 likes

🔥 LOWER BODY — QUAD & GLUTE FOCUS 🔥

Warm-Up: 5–10 min de movilidad y activación. 3–4 Rounds | 10–12 Reps • Back Squat (Quad Focus) — torso vertical y control en la bajada. • Romanian Deadlift — cadera atrás y tensión constante en glúteos/femorales. • Single Leg Dumbbell Glute Bridge — empuje desde el talón y cadera estable.

4 likes

FULL GYM GLUTE FOCUSED WORKOUT 🔥🍑

Let’s do a gym glute focused workout! What I love about these exercises is that they are all glute focused. Training glutes effectively can help you build muscle and you can see results in as little as 3-4 months as long as you are consistent. Take a look at the list of exercises below: Cable gl

310 likes

Glute & Quad work!

#fit #quadsandglutes #fitness #glutefocusedworkout #quaddeload #legsandglutesworkout #gymgirl #gym #letsgo

4 likes

Outdoor/Park Glute Focused Workout

Equipment: Dumbbells 20lbs Long Resistance Band (25lbs) Loop Band (Heavy) Kettlebell 15lbs #gluteworkout #outdoorworkout #parkworkout #athomeworkout #athomeglutesworkout #legandgluteworkout #lowerbodyfocus #summerbod #bodytransformation #healthylifestyle2024

140 likes

A woman in athletic wear demonstrates a step-up exercise on a black box, with yellow outlines highlighting her form. The image introduces the topic: "Glute vs Quad STEP-UPS."

A woman performs a "QUAD FOCUSED" step-up, holding a kettlebell. Annotations highlight her upright torso, lack of hinging, and knee extending over her toe, indicating a quad-dominant form.

A woman performs a "GLUTE FOCUSED" step-up, holding a kettlebell. Annotations show her pushing hips back, creating a 90-degree angle, and pointing her non-working leg away, emphasizing glute activation.

Glute vs Quad stepup variation-know the difference

Make sure your goals align with the workouts you’re doing! There’s many adjustments you can make to exercises that can be the difference between targeting one muscle vs another. Today we’re talking STEP-UPS. If you want to work your Quads during them, great! But if you want to target your

185 likes

GLUTE-FOCUSED WORKOUT

I can most definitely guarantee that you will have the nastiest glute pump of your life after this workout…and probably some solid glute gains if you stay consistent with it…but the key word here is: CONSISTENCY!!! Remember just because you are getting a good pump, doesn’t mean that it will s

18 likes

My glute focused session

The goal is never to burn more. It’s to build more. Follow if you want rounder glutes without wasting time on random workouts. #gymworkoutsforwomen #gymtips #workoutroutine #fypシ

23 likes

Glute focused workout ✨🍑

Ladiesssss, this workout will def give you the pump that you neeed! I did 4 sets of everything! 🍑🍑 You can do this at home! #glutesathome #legandgluteworkout #gluteworkoutvideo #gluteexercises #gluteroutine #personaltrainer #workoutroutine #gymmotivation #fitnessjourney

28 likes

A smiling woman in athletic wear takes a mirror selfie, showcasing her glute-focused leg day routine. The image displays a text overlay detailing exercises like SM Hip thrusts, Bstance RDLs, Step downs, and Hip abductions, along with sets, reps, and rest times.

Glute focused leg day routine

Less is more bby ✨🍑 #gymgirltiktok #gymgirlshit #gymgirlshit #glutegrowth #glutefocusedlegday

66 likes

A woman in black workout attire takes a mirror selfie in a gym, showcasing her glutes. The image is titled "3 leg exercises for glute growth" and includes the user handle "@hopehorton" and "Lemon8" branding.

This image details instructions for "CABLE GLUTE FOCUSED KICKBACKS," showing a cable machine, a 25lb weight plate, and feet. Text advises keeping the back straight, pelvis tucked, core engaged, starting light, and using a plate for increased range of motion.

This image provides instructions for "HIP THRUST," featuring a barbell with weight plates and a bench. Text advises angling feet for focus, starting with lower weight, not arching the back, and keeping the chin tucked for proper form.

3 glute exercises

-late night post and coming back with a leg day one! These are my 3 favorite (as of right now) exercises I include on glute focused leg days 🍑 -Form is ALWAYS a key factor when trying new workouts so make sure you feel comfortable with what you do! -I will be hitting quads/calves tomorrow so be

13 likes

SMITH MACHINE *SHY GIRL WORKOUT* GLUTE FOCUSED

This GLUTE FOCUSED all Smith machine workout will have you walking funny to your very CORE 🥵 Let’s grow those dump trucks until (like my sister likes to say) you need a damn CDL license to drive. Only vibes we’re accepting in 2024. Everything done on 1 machine so grab a smith machine (remem

257 likes

A woman in red leggings and a white top stands in a gym, showing her glutes with arrows, indicating 'Glute focused lunges' for a workout.

A woman demonstrates the top position of a glute-focused lunge in a Smith machine, with a barbell centered on her back and all weight on her front leg.

A woman demonstrates the bottom position of a glute-focused lunge, with her torso slightly bent, front knee over toes, and back knee about an inch off the ground.

How to: glute focused lunges 🍑

Lunges are a fantastic exercise to implement into your workout program and to progressive overload. You can do lunges that either focus more on your quads or more on your glutes. The lunges shown here are going to put an emphasis on your glutes and hamstrings! - I prefer using a smith mach

58 likes

unilateral glute day: upper + side glute focused

#gluteroutine #glutegains #gymgirly #legday

66 likes

Glute Focused Workout🩷

Summer is around the corner this is your sign to get on your zoom boo!! We need all the bol allegations okay! I 🩷 a glute focused workout real bad Follow me on insta for more @ vkiorrfitness ! #glutefocused #summerbod #gluteworkouts #fyp #explore

912 likes

My workout split: glute focused ⭐️🫶🏼⚡️

#gettoknowme #work out 💪 #workout 🏋️ #glutes #gymsplitbusyschedule

2 likes

See more