Lowerbody Day, Remember to have Mercy!

Emerald City Athletics - Wallingford
1/16 Edited to

Related posts

Grow Your Lower Body w/ This Split (Part 1/3) 🍑
Hey y’all! Many of you were asking for videos of the exercises from my 3-day lower body split that went viral, so let’s kick off Day 1: Hamstrings and Glutes. This series is designed to help you build strength and shape your lower body, so make sure you save this post and follow along for the rest
Sky | CPT

Sky | CPT

2387 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
Chalie_Baker

Chalie_Baker

4396 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
Sky | CPT

Sky | CPT

9421 likes

A split image showing a person before and after a workout, with the text 'My GO TO heavy leg day (For lower body growth)'. The left side shows a mirror selfie, and the right side shows a back view highlighting glutes and legs.
my go to heavy leg day for lower body growth 🙂‍↔️
If you’re a beginner in the gym instead of single leg rdls, do deadlifts. ❤️ (gym edition) • add deadlifts and/or regular rdls as well #legday🍑 #bodytransformation #letschat #lowerbodyworkout
nique

nique

6999 likes

Lower body fat, an action thin legs thin stomach!
Lower body fat, an action thin legs thin stomach! 200 before going to bed, eliminate the belly, tighten the waist abdomen, practice big long legs small waist #loseweightchallenge #Fitness #loseweightfromhome
Givehealthylife

Givehealthylife

2783 likes

Weekly lower body split ✨
I try to do legs 2-3 times a week and keep it super simple. Doing 4-5 movements, perfecting the form, and repeating them every single week. Gradually increasing the weight if it is getting too easy. #lemon8workoutclub #quadmommy #lemon8legday #Lemon8Diary
waddupitsleah

waddupitsleah

971 likes

Lower body workout
#embracevulnerability #lemon8bookclub #fitnessmotivation #fitnessmotivation #gymlifestyle
Bebe_kelly

Bebe_kelly

1052 likes

This Lower Body Workout Elevates Your Glute Growth
Cc:@senadagrecaofficial @WORK4GAINS #gluteday #glutes #bootyworkout #gluteworkout
WORK4GAINS

WORK4GAINS

52 likes

stretches I do after my lower body workouts 🦋
MORE INFO BELOW: List of Stretches in Video: - quad stretch + forward lean (30 second hold each leg) - knee hugs (30 second hold each leg) - lunge + hip flexor stretch (30 second hold each leg) - kneeling hammie stretch (30 second hold each leg) - splits (I sit in this position for 2 minute
thefitdoll

thefitdoll

1292 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."
A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.
A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.
Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑
For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat
Chalie_Baker

Chalie_Baker

2725 likes

My Go To Lower Body Workout At The Gym
#strikefit #lowerbodyworkout #gymgirlsoflemon8
WORK4GAINS

WORK4GAINS

1749 likes

A woman holding a dumbbell, taking a mirror selfie, with overlay text "Exercises - Routine - Nutrition - Mindset HOW TO SLIM YOUR ENTIRE BODY In a healthy, effective and Easy Ways."
A 4-week home HIIT plan detailing daily workouts including lower body, upper body, cardio, core, yoga, stretching, and active recovery for each day of the week.
A comprehensive list of food items categorized into Veggies, Dry & Canned Foods, Dairy & Dairy Substitutes, Meat & Meat Substitutes, Fruit, Condiments & Seasonings, and Snacks for macro-friendly meals.
How to Reduce Fat and Slim your Entire Body
The Best Exercises to help you Lose weight: Cardiovascular exercises: Cardio exercises elevate your heart rate, increasing calorie burn and improving cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week,
Chalie_Baker

Chalie_Baker

1783 likes

My lower body STAPLE exercises
These are some exercises I could never forget about. Grew my legs and glutes like no other! 🤝🏻 follow my IG & TikTok for more :) @constant_growth_ 🩷 #legday #glutes #workout #workoutroutine #gymmotivation
Maya

Maya

3023 likes

Massive Glute Pump: Ultimate Lower Body Workout
Butts and Guts day 8. I despise hip thrusts but I’m learning to incorporate them in every leg day. Today I did a max of 140lbs. The end of the summer I need to be at 230. 🥱 What’s your max weight for hip thrusts? #curvybaefitness #glutesworkout #glutesgains #legdaypump #bodytra
iamcurvybae

iamcurvybae

89 likes

lower body workout dumbbell only easy but fire 🔥
#dumbbellfullbodyworkoutidea #gym #lowerbodyworkout #glutes #legworkout
MelyGuerra🌹

MelyGuerra🌹

738 likes

Kettlebell Lower-body Workout to Lose Fat & Tone🔥
Here’s the workout: 1. Knees to squat X10 2. RDL to squat X10 3. Split squats X8-10 each leg 4. Staggered stance RDL’s X8-10 each leg 5. Double Kettlebell Swings X12 Rest for 60 seconds between exercises and complete each exercise for 3-4 sets💪🏽 #kettlebellworkout #lowerbodyworkout
Lillid4fit

Lillid4fit

1441 likes

Workout Routine to get you Summer Body Ready
If you're aiming to shed weight and sculpt your body for the summer season☀️, it's essential to adopt a balanced approach that combines proper nutrition🌯, consistent exercise👟, and lifestyle habits 🧘 conducive to your goals. Here's a roadmap 🗺️ to help you achieve your desired resul
Chalie_Baker

Chalie_Baker

1037 likes

60 Minute Lower Body Workout🌸
Quads & Glutes to get you summer ready! This workout is filled with the basics, because the basics are what works! FULL WORKOUT👇🏼 ▪️Bulgarian Split Squat ▪️Leg Press ▪️Leg Ext ss Sissy Squat ▪️45 Degree Glute Raises 3-4 sets, 8-12 reps 60 minutes and you’re in & out of the g
Kylie B

Kylie B

452 likes

A person with curly hair in a black crop top and dark pants takes a mirror selfie in a gym, with text "MY GLUTE WORKOUT THAT HELPED ME GET FROM 🤯" and "SWIPE" indicating a transformation journey.
A person with curly hair in a dark t-shirt and camouflage shorts takes a mirror selfie in a gym locker room, labeled "Before," showing their physique before a glute workout transformation.
A person with curly hair in a black crop top and dark pants takes a mirror selfie in a gym, labeled "After," showcasing the results of their glute workout transformation.
My LOWER BODY WORKOUT THAT GOT ME FROM…..🤯
These glute workouts helped me so much on my journey! but remember workouts can only do so much, make sure to be in a slight surplus (100-400cals) above your maintenance to ensure your growing your muscles and not just gaining a lot of body fat ! #glutegrowthjourney #gluteroutine #gymgirl #b
Sequora🤍

Sequora🤍

631 likes

POV: your next lower body workout 🫶🏽
Warm up: - dynamic stretching 10 minutes - 5 minute walk on treadmill right into a 10 minute jog The Lift: - Bulgarian split squats (3x10) - Elevated reverse lunges (3x10) - Sumo Squats (3x10) - Hip thrust circuit. 10 regular hip thrusts, right into a 10 second hold, finish with 10 KAS
Denise Hamdan 🤍

Denise Hamdan 🤍

574 likes

45 Minute Lower Body & Core Workout
Complete 3 rounds of each group! Group 1: - Side Lying Hip Thrust (8-10 reps each) - Standing Overhead Hold March (20 reps) Group 2: - Sumo Squat (10-12 reps) - Alternating Deadbug (12 reps) Group 3: - Dumbbell Hip Thrust (10-12 reps) - Side Plank Hip Dip (8 reps each) Group
Skylar Stevens

Skylar Stevens

24 likes

Lower Body Split
Butts and Guts Day 11. It really had me contemplating, what is my dream body? For me I want my dream body to be strong and healthy. Yes the aesthetics, but the aesthetics means nothing if it’s not working properly. Staying active is my priority so I decided to recharge my fitness watch. I st
iamcurvybae

iamcurvybae

1334 likes

LOWER BODY WARMUP ROUTINE for max Glute growth!
If you’re not sure what to do before your next workout, this is for you! Don’t skip your warmups! This is essential to move better, avoid injury and make more results because you can go through a fuller range of motion vs if you’re stiff. Each warmup I do for about 20 sec each side. Dyn
Hannah Hooker

Hannah Hooker

142 likes

Lower body workout
Save and try #fitnessjourney #glutesworkout #legworkout #fitmomlife #postpartumworkout Dallas
FitLikeRosy

FitLikeRosy

75 likes

🍑Glute Gains and Lower Body Workout🍑
Why I do 10 mins or more of cardio BEFORE my workout and stretching: ❤️‍🔥Increased Blood Flow: A warm-up increases blood flow to your muscles, which helps deliver oxygen and nutrients, preparing them for the upcoming activity. ❤️‍🔥Improved Muscle Elasticity: When you warm up, your muscles bec
Chalie_Baker

Chalie_Baker

102 likes

A woman in a gym, seen from behind, looking over her shoulder, holding a phone and water bottle. The image has text overlay "FIX YOUR FORM lower body pt 1 (glutes)" and "Lemon8 @juliana.paige".
A woman demonstrates a barbell hip thrust in a gym, with text overlay "BARBELL HIP THRUST" and form cues including "knees & ankles stay stacked," "chin tucked," and "spine neutral."
A woman performs a dumbbell sumo squat, standing on plates for deeper stretch, with text overlay "DUMBBELL SUMO SQUAT" and form cues like "torso/spine neutral" and "drive through glutes."
Fix Your Form : Lower Body Edition Pt 1
here is a lower body version of my last form tip post that I did on upper body! In order to progress in your lifts and get stronger, you need to have good form cues and practice, practice, practice the basic movements! 🤌🏼 This post highlights : - Barbell Hip Thrust (full glute compound) -
Jules

Jules

1274 likes

Lower Body Power Dumbbell (or Bodyweight!) Leg Day
Strong legs = strong foundation 🦵 Whether you're using dumbbells, a barbell, or just your bodyweight, this lower body workout will leave you feeling powerful and confident. But first… don’t skip your warm-up! Getting your body prepped before training isn’t optional—it’s essential. A prop
fitnessbyfittiff

fitnessbyfittiff

26 likes

Lower body workout
Lower Body workout🦵🙌 LETS GET IT!! ✔️Make sure you stretch before getting started!! 📌Save this post & send to a friend!!📌 Today’s Sets: •Squat + Heel Raise (4x5) •Cable Kick Back (3x10) •Hip Thrusts (3x7-12) •Landmine Sumo Squat (3x10) •Cable Standing Fire Hydrant (4x5)
Ks_fit_life

Ks_fit_life

60 likes

Lower Body Dynamic Warm-up Routine
Warming up properly before weightlifting has so many benefits including improved performance & preventing injuries. In particular, incorporating dynamic stretching before your lifts is ideal (and static stretches after your lifts). Dynamic stretching will activate your nervous system and mus
Madison Johnson

Madison Johnson

142 likes

Tips to Get Beach Body Ready: Slim down for Summer
☀️Protein Power: We all know protein is essential for building muscle, but did you know it also aids in fat loss? Research published in the American Journal of Clinical Nutrition reveals that spreading your protein intake across all meals can optimize weight loss while preserving lean mass. For exa
Chalie_Baker

Chalie_Baker

856 likes

Happy V-Day Lower Body Workout ❤️
Them:What are you doing for Valentine's Day? Me: Glutes 🍑🍑 #healthylifestyle2024 #fitnessjourney #glutesworkout #lowerbodyworkout #glutegrowth #legdayworkout
Jerrica J

Jerrica J

50 likes

Lower Body Workout for Strong Legs
If you want strong, sexy legs, this is the perfect workout for you. Only 3 exercises and targets all muscles in the legs including the glutes. Make sure you do an active warmup first with dynamic mobility to get your hips open and ready to go, and muscles warm and primed. 1. Squats - 5 se
Katie Slee

Katie Slee

26 likes

LOWER BODY SCULPT WORKOUT AT HOME
Lower body sculpting starts here! These 3 moves will fire up your glutes, thighs, and core—all from the floor. 🔥✨ 1️⃣ Knee Circles – Keep your knee bent and draw small circles to activate every muscle. 2️⃣ Bent Knee Pulses – Lift and pulse to keep constant tension on your glutes. 3️⃣ Bent Knee
Ericka Taylor

Ericka Taylor

43 likes

Lower body toning mom of two 🍋
Save and Try ✅ l #glutesworkout #homeworkout #noequipmentworkout #glutegrowth #postpartum Dallas
FitLikeRosy

FitLikeRosy

488 likes

Lower Body/Core/Pelvic Floor Workout
#coreworkoutroutine #lowerbodyworkout #momfitness #diastasisrecti #postpartumworkout
emilykaitlinfit

emilykaitlinfit

29 likes

SCUPLT YOUR LEGS WITH THIS LOWER BODY WORKOUT!!
Tone your legs with this at home Pilates workout!! 16 min of hard work, you totally got this :) All you will need is yourself and either a Pilates ball or small pillow will work!! Perform each exercise for 1 min Take a 1 min rest Repeat this one 4X total!! Let’s get to it! Exercis
Ericka Taylor

Ericka Taylor

24 likes

Lowerbody workout that I did for over 12 weeks! 💪
This is the Lowerbody workout that I did for over 12 weeks that helped me grow my glutes! If you’re a quad dominant girlie like me then you need to try this workout at least once a week. Also, I do want to mention I trained lowerbody 2-3 x a week but this workout was in my program for 12 weeks
Laura

Laura

1112 likes

See more