Yesenia Camacho

276 followers

Follow

Follow

Follow

1 saved

7

11

Glutes & Hamstrings 🫶🏼

Outfit: Oner Active 💗

Getting into the groove of the gym! 🥲

2025/1/14 Edited to

Building strong glutes and hamstrings is essential not just for aesthetic purposes but also for overall performance in athletics and daily activities. Exercises such as squats, deadlifts, and lunges target these muscle groups and can lead to a balanced physique. Incorporating resistance bands can enhance your workouts, making them more effective. Additionally, ensuring proper form during exercises helps prevent injuries while maximizing gains. It's also crucial to integrate a healthy diet rich in protein and nutrients to support muscle recovery and growth. With dedication and the right strategies, achieving your fitness goals is within reach! Moreover, keeping track of your progress and adjusting your routine as needed can help maintain motivation and enhance results.

11 comments

Linda Hernandez

❤️

Related posts

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

3451 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 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

24.8K 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

2583 likes

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

1911 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

3608 likes

Stretches for tight glutes, hamstrings, and hips

I used to struggle to feel my glutes working on my leg day, but once I added in stretches like these it made a big difference! #stretches #stretchesyoucandoathome #homestretch #stretchesforhips #gym

220 likes

How I grew my glutes in 3 months!

Hi guyss! So the Left side was the day on my birthday 08/15/2024 and the right side picture was from 1 week ago. I made my routine in notes hopefully you can read it😣 But i’m so happy were i am where i’ve gotten too, i am not very persistent with the gym but i try and i’m getting better. Protein i

3150 likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.8K likes

Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

255 likes

A woman in athletic wear in a gym setting, in a squat-like position, with text overlay "Grow your Glutes From Home 🍑". Banners indicate "Bodyweight Exercises", "60 mins", and "Dumbbell/Barbell workout".

Line drawings illustrating various bodyweight glute exercises: Donkey Kicks, Hip Raises, Air Squats, Adductor Knee Raises, Lying Side Leg Lifts, and Front Kicks, showing the starting and ending positions for each.

Line drawings illustrating 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 for each.

Grow your Glutes from Home 🍑

✨Without Weights✨ 🍑Donkey kicks: 3 sets of 12-15 reps per leg. Targets the gluteus maximus. 🍑Bodyweight squats: 3 sets of 15-20 reps. Primarily works the gluteus maximus and medius. 🍑Hip raises: 3 sets of 12-15 reps. Focuses on the gluteus maximus. 🍑Laying side leg lifts: 3 sets of 12-1

14K likes

A woman in purple workout attire and headphones takes a mirror selfie in a gym. Text overlay reads 'dumbbells only: GLUTES & HAMSTRINGS BEGINNER FRIENDLY', indicating the workout focus.

A woman in purple workout attire performs a sumo squat, holding a dumbbell between her legs. The text overlay specifies '4 SETS OF 10 SUMO SQUATS' for the exercise.

A woman in purple workout wear performs glute bridges with a dumbbell on her hips, her upper back resting on a bench. The text indicates '4 SETS OF 10 GLUTE BRIDGES'.

GLUTES & HAMSTRINGS *beginner friendly*

hi guys! here’s a super easy glutes and hamstrings workout that’s perfect for beginners and can be done in the gym or at home. it’s quick, simple, and effective, so no excuses! this is perfect if you’re just starting out or looking for something new to add to your routine. save this for your next w

169 likes

Struggling With Flat Glutes ?

Alright, here’s the move: for that first exercise with the medicine ball, grab a lighter one. Trust me, it’s not about loading up with heavy weight; it’s all about dialing in that mind-muscle connection. Here’s a little science for you – by focusing on lighter weight, you’re actually helping your b

728 likes

GLUTES/HAMSTRINGS✨30 Min Smith Machine Only

lol because i used to be afraid to work my hamstrings thinking it would make them look big???? so i used to do ONLY banded mat pilates glute workouts and just ended up looked ✨fluffy✨ meanwhile, the second i started working my hamstrings, everything started to lean out and combining them with m

412 likes

Glutes and Hamstrings Workout

(4 sets): 1a. Sumo Squat (8 reps) into Sumo Squat Pulse (8 reps) 2a. Dumbbell Hip Thrust (8-10 reps) into Dumbbell KAS Glute Bridge (8-10 reps) 3a. RDL (4 x 8 reps) (3 sets): 4a. Reverse Lunge (8 reps each) 4b. Step Up (8 reps each) (3 sets): 5a. Exercise Ball Hamstring Curl (

19 likes

A woman in a gym demonstrates a Bulgarian split squat with dumbbells. The image features text asking "WANT ROUNDER GLUTES? TRY THIS!!" and an arrow pointing to her glutes, promoting glute-focused workouts.

Two panels show a woman performing Bulgarian split squats with dumbbells in a gym. The left panel shows the starting position, and the right panel shows the lowered position, illustrating the exercise form.

Two panels show a woman demonstrating sumo squats with a dumbbell in a gym. The left panel shows the starting wide stance, and the right panel shows the deep squat position.

workouts for rounder glutes (DUMBBELL ONLY)

if you want rounder glutes but don’t have time or access to machines, i gotchuuuu!! here are my favorite dumbell only workouts for rounder glutes. - Bulgarian split squats - Sumo squats - elevated deficit lunges with knee drive - B-stance Hipthrusts i usually do each of these workou

694 likes

Glutes and Hamstrings Workout

⏱️Time needed: 1 hour! 1: Sumo Squat (4 x 8 reps) 2: RDL (4 x 8 reps) 3: KAS Glute Bridge (4 x 12 reps) (3 sets): 4a: Cable Step-Up (8 reps each) 4b: Lateral Lunge (8 reps each) 5: Lying Hamstring Curl (3 x 8-10 reps) 6: Cable Glute Kickback (3 x 12 reps) wearing @Vi

33 likes

Glutes + hamstrings

•Goodmornings •RDLS •Hip thrust right into single leg hip thrust •Hyperextensions #gym #gymgirlie #fyp #legday🍑

1121 likes

Glutes & Hamstrings

RDLs are a must for your leg day routines 🍑👌🏽 #legdayfit #legdayroutine #legworkoutday #legdayworkout #legday #legday🍑

73 likes

A woman performs barbell hip thrusts in a gym, with a barbell across her hips and her back against a bench. Text overlays detail 'hip thrusts,' '3 sets of 8-12 reps,' and instructions for proper form.

A woman executes a barbell RDL (Romanian Deadlift) in a gym, bent over with a barbell in her hands. Text overlays specify 'barbell RDL,' '3 sets of 8-12 reps,' and step-by-step form cues.

Grow some round glutes with this workout

Hip thrusts: 3 sets of 8-12 reps - Start with your shoulder blades against a platform and feet planted on the ground - Push the bar up with your hips, tucking your tailbone, - Come back down, avoiding arching your back Barbell RDL: 3 sets of 8-12 reps - Brace your core and push your hips bac

35 likes

Struggling to Build Your Glutes and Hamstrings?

Why the Right Way Matters ? Maximizes Muscle Activation: When done correctly, the Bulgarian split squat fully engages the glutes and hamstrings, leading to better muscle growth. Poor form can shift the focus to other muscles, like the quads, reducing the effectiveness for your target areas.

924 likes

Glutes & hamstrings 🍑

Workout with me 🖤 Glutes & hamstrings 🫶🏽🍑 •Inner thighs 3x failure •hip abductors 3x failure •rdls 3x10 •hamstring curls 3x10 •kick backs 3x failure each leg •single leg rdl 3x12 •sumo squats 3x failure each #glutes #hamstring #workoutwithme

48 likes

Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨

Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also

167 likes

At Home Glutes and Hamstrings Focused Leg Day

🏋🏼‍♀️ Exercises: -Sumo Squat 3x15 -Single Leg Hip Thrust 3X15 -BSS 4x10 -Staggered RDL/ B-stance RDL 4x10 -Squat to Kneel (alternating knees each time) 3x10 -Glute Hyper-Extensions 3x15 🏋🏼‍♀️ Outfit & Gear: (linked in LtK) #legworkout #legday #athomeworkout #glutesandhamstrin

31 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6076 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

468 likes

Glutes & Hamstrings Leg Day Workout

#legday #lowerbodyworkout #glutesworkout #hamstringworkout #workoutroutine

5 likes

3 Best Exercises for Glutes and Legs

Training legs but still not seeing glute growth? Most women focus on random workouts but skip the movements that actually activate and grow the glutes. In this workout, I show you 3 effective exercises that target: • glutes • legs • lower body strength • core stability Add these exerci

78 likes

glutes and hamstrings workouts

some people asked for my workout routine on glutes so here yall go! if you want quads let me know:) edit : in the hipthrust disclaimer i meant to put 110lbs or lower not 10lbs #legsandglutesworkout #legday🍑 #glutesandhammies #legworkouts #unfiltered #summerbod

427 likes

45 MINUTES *glutes and hamstrings*

hi guys! here’s an example of a quick and effective glute and hamstrings workout you can do if you only have 45 minutes! even when you’re short on time, it’s totally possible to get in a good session and feel accomplished. this workout is super efficient and focuses on targeting your lower body, so

170 likes

Fix Mistakes & Finally Feel Your Glutes!🤌🏼

Doing exercises is one thing, but doing them with the right form is what delivers results! 💪 Master your technique to properly target your glutes and avoid wasting effort. Exercise Breakdown: 1. Sumo Squat (with Dumbbell): Focuses on the inner thighs and glutes. Keep feet wide, toes p

1329 likes

3 Single-Leg Exercises For Stronger Legs + Glutes

Single-leg work is one of the best ways to build strength, balance, and stability in your lower body. These movements challenge each leg individually to help correct imbalances, improve coordination, and build stronger glutes, hamstrings, and quads🔥💪 Don’t forget to warm-up👀 4 sets × 12 reps ea

10 likes

GLUTES/HAMSTRINGS✨ 30 Min Smith Machine Only

i’m at a point where i can confidently say, glutes/hamstrings is my FAVORITE workout of the week🤌🏼 adding more hamstrings exercises into my glute workouts has reeallllyy helped my glutes grow rounder and more evenly🍑 I poge finding new parts of myself to love, like HAMSTRINGS<33 I definitely hav

71 likes

glute and hamstrings workout! ✨🫶

#glutesandhamstrings #glutesfordays #glutegrowthworkout #bodytransformation #glutesandhams

89 likes

BEGINNER FRIENDLY GLUTES + HAMSTRINGS

This was a good one 😮‍💨 Save and try it for yourself. Do 1-2 lighter warm up sets for each exercise. Starting off with some hamstring curls (use the seated if you don’t have this).. 2 sets of 10-15 reps. Push yourself and don’t be afraid to go to failure. The hardest reps are where the gro

209 likes

glutes + hamstrings 🫶✨

#glutesandhamstrings #gymgirl #viralvideo #workoutmotivation #summerbod

78 likes

GLUTES/HAMSTRINGS WORKOUT

last nights workout (also included hamstring curls but forgot to get a picture) #legdayworkout #legday #glutesworkout #gymworkout #workoutmotivation

46 likes

A woman in athletic wear stands in a gym, showcasing her glutes, with text overlay 'Glutes Glow Up*Guide Go from 🥞 to 🎂 in a matter of months'.

Text outlining the basics of glute training, including compound exercises like squats, deadlifts, and lunges for toning, pumping, and growing glutes.

Text detailing isolation exercises such as hip thrusts, kickbacks, and abductions, and assisted exercises using glute machines, cable machines, and resistance bands.

✨Glow Up Your Glutes✨from 🥞 to 🎂 in a Few Months!🍑

Understanding the Basics Achieving a well-rounded and toned booty requires a comprehensive approach that includes a mix of compound, isolation, and assisted exercises. Incorporating these exercises with proper stretching, nutrition, and understanding the mind-muscle connection will maximize your

474 likes

Glutes/hamstrings

44 likes

A person in red shorts is shown next to a weight machine, with the text overlay "How To Grow The Side Glutes" in yellow and white font, indicating a workout guide.

A text-based list detailing the first three exercises for a side glutes workout: Side Step Squats with Resistance Band, Side Lunges with Dumbbells, and Side-Lying Hip Abduction with Resistance Band, including targeted muscles and instructions.

A text-based list continuing the side glutes workout, featuring Single-Leg Leg Press and Hip Abduction exercises, with details on targeted muscles, equipment, and how-to instructions.

Want a Hourglass Body?🍑Train the Side Glutes!

Working out the ✨gluteus minimus✨ and ✨gluteus medius✨ is important for several reasons: 🍑Hip Stability: These muscles play a crucial role in stabilizing the hip joint, especially during movements such as walking, running, and jumping. Strengthening them can help prevent injuries and improve ove

8758 likes

Glutes + Hamstrings 🔥

#legdayforthegirlies #legday🍑 #glutesonfire

22 likes

Beginners guide to BUILDING GLUTES🍑📝

Hey ladies! If you’re looking to build bigger, stronger glutes, you’ve come to the right place. Whether you're just starting or have been at it for a while, I created a breakdown of the essentials you need to know for building those glutes in the gym! 1. Progressive Overload: The Key to Gr

93 likes

Glutes & Hamstrings!

This will get the legs and glutes pumped like crazy! ✨ #gluteday #glutesandhamstrings #workouts ✨ My other account got hacked. This is my NEW account💗

1 like

See more