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Glutes 🫶

#glutegainz #gymworkout #gymgirl #gluteday

4/25 Edited to

When focusing on glute development, consistency and proper technique are key to seeing real progress. From my own experience, incorporating a variety of exercises like hip thrusts, squats, and deadlifts can effectively target the different muscles in the glute region, providing balanced growth and improved strength. I also found that scheduling dedicated "glute days"—sometimes twice a week—allows for focused training and faster recovery. Using resistance bands during warm-ups and incorporating progressive overload by gradually increasing weights or resistance helps maximize gains. Nutrition plays a crucial role as well; ensuring adequate protein intake supports muscle repair and growth. Staying hydrated and considering low or zero-sugar energy drinks, like those with 'ENERGY ZERO SUGAR' natural and artificial flavors, can provide the energy boost needed without excess calories. Lastly, combining these workouts with a proper cooldown and stretching routine reduces soreness and improves flexibility. Joining communities and using hashtags such as #glutegainz and #gymworkout can keep you motivated by sharing progress and tips with others who have similar goals.

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Want to transform your glutes at home ? 🍑

#glutesathome #glutehomeworkout #glutesworkout #glutesworkoutforbeginners #bodytransformation

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A collage of four images showing a woman demonstrating various glute exercises on a bed, with the text overlay "must try glute workout in bed". She is wearing a sports bra and shorts, performing movements like donkey kicks and glute bridges.

Two split images illustrate the 'donkey kicks' exercise performed on a bed. A woman on all fours lifts one leg with a bent knee, with white arrows indicating the upward and backward motion. Instructions for duration and repetitions are provided.

Two split images demonstrate the 'fire hydrants' exercise on a bed. A woman on all fours lifts one bent leg out to the side, with white arrows indicating the outward movement. Instructions for duration and repetitions are included.

GROW YOUR GLUTES IN BED!

Let’s grow your glutes in bed! …. And YES! This WORKS! This is a workout suitable for all fitness levels and I can tell you it will leave you feeling on fire. Not only that but you can also see results within just a couple of weeks of consistently doing this routine. Ideally, shoot for 2-3x a week.

4594 likes

A side-by-side comparison showing a woman's glute transformation from March 2025 to September 2025, highlighting significant growth.

A woman performing hip thrusts in a gym, illustrating the principle of progressive overload with text guidelines for increasing weight based on rep count.

A text-based image detailing the 'Tuesday - Glutes & Legs' workout routine, including exercises like hip thrusts, leg press, RDL, adductors, and walking lunges.

How I grew my glutes in 6 months!🍑

My 12 week glute program & meal plan is LIVE! DM me for it or link it bio :) Disclaimer: I have off days, I have days I don’t show up, I have days I don’t want to eat clean. You can’t be perfect all the time. However if you aim to do these things and only fall short here and there…. the cons

7325 likes

LAZY GIRL GLUTES AND ABS

Hey beauties! TRY THIS in bed glutes and abs workout if you want to tone up! Before you ask… YES IT WORKS! Literally imagine doing these same exercises but on a mat… same concept! Perform the following exercises: 1- Donkey kick with front hand raise: Perform for 1 minute, rest for 20 seconds,

9377 likes

A person's lower body, featuring glutes and legs in white shorts, is shown in a gym setting. Overlay text states, "I wanna grow my Glutes but not my Legs" and "I got you->", indicating a focus on glute-specific exercises.

An illustration demonstrates the RDL (Romanian Deadlift) exercise with dumbbells, showing a person standing upright and then bending forward. The text "1. RDLs 4 x 10" specifies the exercise and repetitions.

An illustration demonstrates the Reverse Lunge exercise with dumbbells, showing a person standing and then stepping back into a lunge. The text "2. Reverse Lunges 3 x 8" details the exercise and repetitions.

Grow Glutes instead of Legs 🍑🔥

#glutesworkout #gym #gymmotivation #gymgirlie #glutes

11.1K likes

A collage showing a woman demonstrating various glute stretches, including pigeon pose variations and a standing stretch, with text overlay 'must try stretches for glute growth'.

A woman demonstrates the pigeon glute stretch on a purple mat, first with her torso upright and then leaning forward, with instructions to perform for 30 seconds, repeat 2x.

A woman demonstrates the reclined pigeon pose on a purple mat, lying on her back with one ankle crossed over the opposite knee, with instructions to perform for 30 seconds, repeat 2x.

GROW YOUR GLUTES BY DOING THESE STRETCHES

If you are planning on growing your glutes this season, don’t miss out on these stretches. Make sure to do these before and after your workouts so that you can see maximum results. Without stretching, your glutes will not recover as effectively, especially if you’ve been sore! These movements are s

9296 likes

Build Juicy, Round Glutes with These 9 Exercises 🍑

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

5328 likes

A collage of four images showing a woman demonstrating different stretches for glute growth, including knee-to-chest, pigeon, and standing pigeon stretches, with the text 'must try stretches for glute growth' overlaid.

Two panels illustrate a woman performing the knee-to-chest stretch on a purple mat, lying on her back and pulling one knee towards her chest. Instructions for 30-second holds, 3 repetitions, and 15-second rests are included.

Two panels show a woman demonstrating the pigeon stretch on a purple mat, transitioning from an upright position to leaning forward. The image includes instructions for 30-second holds, 3 repetitions, and 15-second rests.

WANT TO GROW YOUR GLUTES? TRY THESE STRETCHES!!

If you are currently working out but don’t stretch before or after your workouts I HIGHLY recommend you try these stretches… not only will they help your muscles recover but they will also help you improve your flexibility and performance. Perform the following stretch exercises: 1- Knee to

1639 likes

4 Exercises for Lifted Glutes & Flat Belly

Do this 2–3x weekly for a lifted glutes& tighter core 🔥 Pilates-inspired. Consistency matters. #pilates #pilatesworkout #glutes #coreworkout #homeworkout

10.6K likes

A collage featuring a woman in a red top and beige shorts. One image shows her posing, while others show her demonstrating glute exercises in a quadruped position on a mat. The text overlay reads "at home glute burnout workout."

Two images show a woman demonstrating "fire hydrants" on a purple mat. She is on all fours, lifting her bent leg out to the side. Text provides instructions: "Perform for 1 min, rest for 10 secs, repeat 4x."

Two images show a woman demonstrating "side leg raises" on a purple mat. She is on all fours, extending her leg straight back and then out to the side. Text provides instructions: "Perform for 1 min, rest for 10 secs, repeat 4x."

GLUTES ON FIRE WORKOUT 🍑

Ok ladies let’s do this fire glutes workout together because your glutes are going to burrrrrn! Not only will this workout leave your glutes sore, but if you do it for 2-3 days you will start to notice your glutes look more plump… Perform the following: Fire hydrants: Perform for 1 minute, res

2297 likes

A person in blue shorts and a sports bra holds a dumbbell, with various food items like meat, eggs, peas, shrimp, yogurt, and tofu floating around them. The text overlay reads 'Foods For Glute Growth What to Eat for Muscle Growth & Recovery'.

A chart titled 'PROTEIN SOURCES CHART' displays various foods like chicken breast, eggs, cottage cheese, salmon, lentils, tofu, shrimp, and bison, along with their protein content per 100g.

An infographic titled 'Top 5 Foods for Recovery' features images and descriptions of chocolate milk, tart cherry juice, peanut butter and banana sandwich, yogurt and granola, and a fruit smoothie.

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑

Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese

3620 likes

A collage shows a woman demonstrating glute exercises, including straight leg donkey kicks and a single leg glute bridge, on a purple mat. The image also features the woman posing, with text overlay 'home booty burn'.

A woman in a black top and pink leggings demonstrates 'Straight leg donkey kicks' on a purple mat. The top panel shows the leg extended up, and the bottom panel shows the leg returning down, with exercise instructions.

A woman in a black top and pink leggings demonstrates 'donkey kicks' on a purple mat. The top panel shows the bent leg lifted, and the bottom panel shows the leg returning down, with exercise instructions.

HOME GLUTES BURNOUT WORKOUT

If you’ve ever wondered how to grow your glutes from home, this post is your guide! These exercises are beginner friendly and they can easily be done from the comfort of your own home. My top tip is to squeeze slow and controlled so that you can feel the burn. This is a short workout but a good one

1637 likes

A collage of four images showing a woman demonstrating glute exercises with a resistance band, including glute bridges, deadlifts, and donkey kicks. The text overlay reads "grow glutes not legs."

Two images illustrate a woman performing glute bridges with a resistance band, showing the upward and downward motion. The text indicates to "perform for 1 minute, rest for 20 seconds, repeat 3x."

Two images depict a woman performing donkey kicks with a resistance band, demonstrating the leg extension and retraction. The text instructs to "perform for 1 minute, rest for 20 seconds, repeat 3x."

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

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How i transformed my glutes🍑

Here is my lower body split 🫶🏼 Also keep in mind how important nutrition is, I can post some of my fav high protein meals and snacks if requested!🥩🍳🫐🍓 #glutetransformation #gluteroutine #gym #gymmotivation #summerbod

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Glute Guide to Grow your Glutes ✨💚

Your favorite gym girl guide to growing glutes 🧚 Save for your next glute day & share with your gym bestie 🫶🏼 Full workout ✨ 1. KAS Glute Bridges - 4x8-12 2. RDLs - 3x8-12 3. Step Ups - 3x8-10 each 4. Abductions - 3x15-2” #gluteworkoutinspo #gluteworkout #glutedayworkout #glu

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4 Exercises for Lifted, Toned Glutes

These 4 exercises target upper, lower, and side glutes — and you can do them anywhere. Save this and train with intention. #gluteworkout #tonedglutes #homeworkout #fitnessroutine #lowerbodyworkout

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A split image showing a woman's glute transformation in a gym. The left side shows her 'From this' with smaller glutes, and the right side shows 'To this' with larger glutes, illustrating her glute growth journey.

A pink background with white text detailing a 'Monday - glutes and hamstrings' workout routine. It lists exercises like Hip Thrust, Bulgarian Split Squat, RDL, Lateral Quick Backs, and Sumo Squat with sets and reps.

A pink background with white text detailing a 'Wednesday - quads' workout routine. It lists exercises like Leg Extension, Heel Elevated Squats, Leg Press, Reverse Lunges, and Jump Squats with specified sets and reps.

How I grew my glutes in 3 months 🍑✨

Some tips that also helped me are: • Remember to always watch what you are eating. • Measure your protein intake and make sure to hit or come close to your protein intake goal daily. • doing cardio at least 3 times a weeks (I use the stair-master for 25 min daily) to keep a flat belly and

1913 likes

A side-by-side comparison showing a woman's glute transformation, with a 'before' image on the left and an 'after' image on the right, illustrating glute growth and waist shrinking.

A pink graphic detailing Monday's glutes and hamstrings workout, including Bulgarian split squats, hip thrusts, RDLs, step-ups, and sumo squats with sets and reps.

A pink and orange graphic outlining Tuesday's cardio and abs workout, featuring stair master, bridge marches, knee tuck crunches, reverse plank marches, in & outs, and planks.

How i grew my glutes 4+ inches 🍑💪🏽

<Saturday and Sunday are my two rest days> —Tips to change physique: • eat a balance diet with high protein meals • improve your form till it’s perfect before doing a heavier weight • don’t skip any glute days • cardio it’s what’s going to lower your fat percentage faster, the stai

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A split image shows a person's glutes from the back, illustrating a 'before and after' transformation. The left side shows the glutes before growth, and the right side shows them after, both in pink athletic shorts. The image is titled 'How I grew my Glutes At home!'.

I switch back and forth between the three❤️ #gettoknowme #glutesathome #glutegrowthjourney #beginnergluteworkout #glutegains

4963 likes

A person in workout attire stands in a gym, showcasing their glutes. Overlay text indicates a glutes workout with metrics like 38'26" total time, 782 active calories, and 870 total calories, titled "GLUTES WORKOUT HOW I GROW MY GLUTED."

Six black and white line drawings illustrate various bodyweight glute exercises: Donkey Kicks, Hip Raises, Air Squats, Adductor Knee Raises, Lying Side Leg Lifts, and Front Kicks, demonstrating proper form for each movement.

Four black and white line drawings depict additional bodyweight glute exercises: Bodyweight Sumo Squats, Adductor Knee Raises, Alternating Curtsy Lunges, and Squats to Side Leg Raises/Lifts, showing the starting and ending positions.

GLUTES AT HOME WORKOUT

i do this workout everyday 2 sets of 10 and increase by 5 each week to grow my glutes #glutes #glutesworkout #fitness #

3265 likes

Workouts to Build Your Glutes Pt. 2✨

I have already made another post similar to this one before, so if you haven’t already I would suggest also checking that one out💗Also, just to get it out of the way I do not do all these exercises in one workout, the best way to see results is to rotate 4-6 of these each time as well as some other

2233 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

1139 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

2586 likes

FOODS TO GROW YOUR GLUTES

Add these foods to your grocery list! #groceriesforguthealth #grocerylist #groceryessentials #bodytransformation #glutes #glutegrowth #glutegains #glutegrowth

1991 likes

“I can’t workout glutes at home”

YES YOU CAN! #glutes #workout #lifting

7329 likes

GROWING YOUR GLUTES & HAMSTRINGS ✨🍑

Want to grow your glutes & hamstrings but don't have access to a gym, don't have time for the gym, or don't feel confident enough to go to the gym? No worries-l got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you're using just you

3454 likes

#glutebuilding #gluteday #gluteswork #Lemon8Diary

1174 likes

A collage showing a woman demonstrating parts of a 'lazy girl glute workout' using a resistance band. It includes snippets of lying kickbacks and sitting hip abductions, with a full body shot of the woman in a red top and beige shorts.

A woman performs sitting hip abductions on a purple mat, using a pink resistance band around her thighs. The image shows the movement from a closed to an open leg position, with instructions to perform for 1 minute, rest for 10 seconds, and repeat 4 times.

A woman demonstrates side lying leg raises on a purple mat, with a pink resistance band around her thighs. The image shows her lifting and lowering her top leg, with instructions to perform for 1 minute, rest for 10 seconds, and repeat 4 times.

GROW YOUR GLUTES: LAZY GIRL EDITION

I know you are feeling lazy but that doesn’t mean you can’t grow your glutes! Try out this simple but challenging workout that will leave your glutes on fire. Don’t worry- you don’t have to move too much! This is a low intensity workout that will leave you feeling on fire! Perform the following

6051 likes

BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠

Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu

2222 likes

A split image showing a woman's glute transformation, with a 'before' photo on the left in a black bikini and an 'after' photo on the right in a brown bikini on a boat, illustrating her progress.

An overhead view of a yogurt bowl filled with white yogurt, topped with dark chocolate chunks, mixed dark berries (raspberries, blueberries), and a drizzle of syrup, with a spoon.

Three bowls on a granite countertop, featuring two salmon bowls with rice, avocado, sweet potato fries, and salmon fillets, alongside a smaller bowl of spinach.

FOODS I ATE TO GROW MY GLUTES 🥑

These are some foods that I ate to grow my glutes and maximize my progress in the gym. Protein and carb sources that are higher in fat, vitamins and minerals are what made the most difference for me. Salmon, eggs, ground beef, avocado, olive oil, grass fed butter, tuna, dark berries, Greek yogu

1268 likes

A person from behind, wearing black athletic shorts and a sports bra, with text overlay "3 exercises for building your GLUTES at home!". The image highlights the glute area.

A split image showing a person demonstrating "Side step Squats" from behind. The left shows the starting position, and the right shows the squat. Text indicates "3 sets of 20" and tips for adding resistance.

A split image showing a person demonstrating "Step back lunges" from behind. The left shows the starting position, and the right shows the lunge. Text indicates "3 sets of 20".

3 exercises for building your GLUTES at home!

• side step squats • step back lunges • squat jumps in & out I would do 15/20 of each set, if you’re a beginner 10 of each exercise is fine to start with! I will be uploading the video visually even more guidance is needed 💪🏾❤️ #legsandglutesworkout #lemon8challenge #letscha

2333 likes

A side-by-side comparison image showing a glute transformation. The left side shows a person in maroon leggings with a less developed glute, while the right side shows a more muscular glute and leg in grey shorts. Text overlay reads 'HOW I GREW MY' with a peach emoji, indicating a fitness journey.

how i grew my glutes 🍑💪

there’s about a year and a half between these photos! i definitely went through periods where my motivation fell off for a bit, but life happens! my tips! 💗 EATTTTT - eating was my biggest challenge tbh. i had to force myself to eat so much protein. also i love candy and fast food, so that was

1586 likes

HOW I TRANSFORMED MY GLUTES IN 6 MONTHS✨

The ultimate round glutes protocol🍑 Ladies, if you think building your dream glutes isn’t achievable, i’m here to tell you it ABSOLUTELY is!! We all start somewhere. In order to see real progress, you MUST know which exercises to do, and have the right structure in place🙏 Here are some of my fa

1976 likes

Smith Machine Exercises to Grow your Glutes🔥🍑

From top left to bottom right: 1. Hip thrust 2. Sumo-stance Back squat 3. Bulgarian Split squat (with a slight forward lean) 4. Single-leg RDL Save these and try them on your next glute day💪🏽 #glutegains #gluteworkout #gluteexercises #smithmachine #womensfitness #gymwome

1373 likes

How to Grow your Glutes 🍑

1. Split Squats 2. B Stance RDLs 3. Sumo Squats 4. Cable Kickbacks #gluteexercises #glutes #legday #legworkout #legdayroutine #gluteworkout #glutegrowingtips #glutegains

2758 likes

Wall Pilates | Glutes + Core

Tone and sculpt your glutes and abs with this challenging wall Pilates workout. The band is going to add an extra burn on the side glutes! Do the exercises back to back with little to no rest. When you’re done with round 1, take a minute break and do it again for 2 more rounds. 3 rounds total!

8426 likes

A woman in light blue leggings takes a mirror selfie, showcasing her glutes, with text overlay "MY SECRETS to bigger/rounder glutes," introducing tips for glute growth.

A close-up of a meal in a white bowl, including a fried egg, ground meat, and sweet potatoes, illustrating the advice to "eat in a slight calorie surplus with high carbs on leg days."

A woman performs barbell hip thrusts in a gym, demonstrating the tip to "train glutes 2x a week & focus on strong, heavy compound movements FIRST in my lifts."

how to get bigger glutes

getting those glutes to grow has some secrets that if you stick to them early on, you’ll save yourself a lot of time and make a lot of gains 👏🏼 The biggest secret of all is : CONSISTENCY If you don’t stick to these things you won’t see results — you gotta commit and lock it in girl 💪🏼 #l

2914 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

A person in dark workout attire with a resistance band around their thighs, in a bent-over position, with text overlaying "At Home BOOTY WORKOUT Lift Your Glutes." The background shows a blurred image of a person in a yellow and purple jersey.

Four panels show a person demonstrating glute exercises: squats, lunges, abductions with a resistance band, and kickbacks with a resistance band. Text indicates "3x10 Each" for the exercises.

A person in a squat position, viewed from behind, with a white text box overlaying the image. The text lists workout tips: rest, slow movement, increased resistance, core engagement, and breath focus.

Grow Your Glutes at Home

Here’s a booty day workout you can do at home: 🌶️Squats 🌶️Lunges 🌶️Abductions 🌶️Kickbacks Complete each exercise for 10 reps (per side) then repeat 3 times. My Tips: • Get ample rest in between sets. • Go really slow to feel the burn. • Increase the resistance over time. • Ke

2496 likes

A woman in a black swimsuit showers outdoors with a beach and ocean in the background. Overlay text reads: "Want BBL Accusations 9 things You must do to Grow a 🍑 & keep ur tummy slim."

Text describes incorporating compound lifts like squats, deadlifts, and lunges. Below, three pink boxes list examples of Compound Exercises, Isolation Exercises, and Assisted Exercises for glute growth.

Text explains progressive overload by gradually increasing weight and intensity. A graphic titled "WAYS TO PROGRESSIVE OVERLOAD" illustrates increasing load, reps, range of motion, improving form, and slower rep speeds.

Recipe for the juiciest glutes on the 🌎🍑

Are you looking to grow your glutes while keeping your stomach slim and bloat-free? I've got some tried-and-true tips that will help you achieve those peachy goals. 🍑Incorporate Compound Lifts: Focus on exercises like squats, deadlifts, and lunges that target the glutes and involve multiple

20.2K likes

GLUTES AND QUADS

Full vid on IG : fitbyashanti #glutesonfire #legworkout #gymgirlie #legday

1811 likes

GROWING YOUR GLUTES ✨🍑

Having trouble on trying to figure out what workouts to do on GLUTE DAYS? Want to build stronger, fuller glutes? Here are 7 must-do exercises to target your glutes, plus a treadmill finisher to maximize your results! 🔥 💜 Hip Abductor Machine – Sit back (15x) + Lean forward (15x) 💜 Smith Machine

1729 likes

Pilates Glutes & Core

A glutes and core Pilates workout that only requires ankle weights—though they’re optional if you’re looking for something less intense. This spicy routine is a great addition to my weekly schedule, helping me maintain a well-rounded workout regimen alongside strength training. #pilatesglute

2990 likes

Four images show a person's glutes from behind in black leggings, labeled January, April, and May, illustrating glute growth over months. An overlay states, "What I've been eating to gain weight (workout at the end)."

This image details breakfast options, including text about eggs, toast, and protein shakes. Photos show pancakes with eggs and bacon, fruit with eggs and bacon, a vanilla protein shake, and a chocolate protein powder tub.

This image focuses on lunch, with text indicating chicken is a common meal. Photos display a package of breaded chicken fillets, chicken wings, quesadillas, a chicken salad, and a sandwich with ham and lettuce.

How I’ve been able to grow my glutes

Sorry this took me so long guys I haven’t been on here much but here’s everything I’ve done since January. And I’d love to answer any other questions and remember the key is not so much over working your self in the gym but making sure you eat enough and hit your daily protein goal btw I only worko

1824 likes

A woman in black gym attire stands in a gym with punching bags. Text overlay reads "HOURGLASS ROUTINE Slim-Thick Workout Routine" with a graphic of an hourglass figure. The image promotes a workout plan for sculpting an hourglass shape.

Text outlines a 7-day gym routine focusing on glutes/legs (3 days), back/abs (2 days), arms (1 day), and 1 rest day. It emphasizes hypertrophy rep ranges and deep core work for a feminine shape without bulky obliques.

Details Day 1 of the workout: Glutes + Hamstrings (Glute Isolation Day). It lists exercises like Hip Thrust Machine, Cable Kickbacks, Seated Leg Curl, Romanian Deadlifts, Glute Hyperextensions, and Abduction Machine, with accompanying line art illustrations.

Slim-Thick Gym Split: Glutes, Waist & Upper Body⏳

How I’m Sculpting My Hourglass Figure at the Gym (Machines + Free Weights Only) So I’m gonna let you in on the exact workout routine I follow to build and keep my hourglass shape—all with machines and free weights, no random HIIT classes or barbell squats needed. Just straight up sculpting. This

3631 likes

How to grow ROUND glutes (most people miss this)

Not all glute exercises hit the same area. If you only do squats, your glutes may grow downward but not round. To build full glutes you need exercises that target: • upper glutes • side glutes • glute max • lower glutes Train every section and your glutes will look rounder and fuller. Save

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A split image showing a woman's glute transformation, with a 'From' side depicting her in a light dress and a 'To this' side showing her in gym attire, illustrating her glute growth.

How I TRANSFORMED my glutes🍑

This is my ultimate 5 must do glute exercise that I follow twice a week consistently. Cable kickbacks is my #1 exercise and it’s a game changer, you’ll see results after 3 weeks !!!🏋️‍♀️🏋️‍♀️ • Bulgarian split squad -3 sets x 10-12 reps •RDLs b-stance with kettlebell -3 sets x

1588 likes

How I grew my glutes IN BED

So easy you can do it in bed!!! No equipment required!! just follow the list of movements I made, and I added in photos of me side by side doing the movements as well for further clarification! If you can feel it you’re doing it right! #glutegains #lemon8challenge #gluteworkout #glutesathome

909 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

3972 likes

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