Blushed over gains

2025/12/25 Edited to

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A woman in a white sports bra and black shorts poses sideways, holding a phone, with text asking about losing weight while growing glutes. The image includes the Lemon8 logo and username.
Two panels show a woman demonstrating narrow stance elevated goblet squats with a kettlebell in a gym, with text indicating 3 sets of 10 repetitions. The Lemon8 logo and username are visible.
Two panels show a woman performing walking weighted lunges while holding weight plates in a gym, with text indicating 3 sets of 10 repetitions. The Lemon8 logo and username are visible.
glute gains! 🍋
If you want to grow muscle and lose weight, compound exercises are a great choice! Compound exercises, like squats, deadlifts, and lunges, work multiple muscle groups at the same time, making them super effective for building muscle and losing weight. They burn more calories because they involv
Kyy

Kyy

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A split image showing a person's glute transformation, with a 'before' image on the left in dark pink leggings and an 'after' image on the right in light grey ribbed leggings, demonstrating glute gains. The text 'Let's talk gains' is overlaid.
A dark background with Hello Kitty outlines displays key glute training tips: train 2-3x, 4-6 exercises per workout, 8-12 rep range to failure, and progressive overload weekly/biweekly, each marked with a peach emoji.
A dark background with Hello Kitty outlines provides detailed explanations for glute training tips, including frequency, number of exercises, rep range, and progressive overload, each point highlighted with a peach emoji.
Let’s talk gains 👏🏾
some gain tips, I have acutel workouts on my page. I will start taken videos so I can share the exercises visually. #gainweightgainconfidence #bodytransformation #letschat #glutes #glutetips #glutetransformation #glutetips #glutegains #lemon8challenge
nique

nique

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A woman in black workout attire is shown from the side, highlighting her glutes with orange arrows. Overlay text reads "Grow a BIG Voluptuous Booty Workouts Included" with peach emojis, promoting glute-focused exercises.
This image details an "AT-HOME BOOTY WORKOUT" with weights. It describes the Bulgarian Split Squat, targeting glutes, quads, and hamstrings, with instructions, reps (3x10-12 each leg), and a visual illustration of the exercise.
This image describes two at-home glute exercises: Dumbbell Hip Thrust (3x12-15 reps) and Seated Banded Hip Abductions (3x20-25 reps). Each exercise includes target muscles, how-to instructions, and an illustrative diagram.
Booty Gains on 100: Get That Fat, Juicy Peach! 🍑
Ladies, it’s time. No more flat booties, no more struggling to fill out your jeans, no more skipping leg day. We are here to build THICK, POWERFUL, SCULPTED GLUTES that make heads turn and leggings work overtime. And let me be clear—this isn’t about “toning” or “shaping” your glutes. We are GROW
Chalie_Baker

Chalie_Baker

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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

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A person from behind wearing a light hoodie and form-fitting flared pants, showcasing glute gains. A text overlay reads "Grow your booty at home." The hoodie has "ARIGATO" printed on it.
🍑 Booty Gains from Home!
No gym? No problem. Build that peach right in your living room 💪✨ #HomeWorkout #BootyWorkout #GluteGains #NoGymNeeded #FitnessMotivation
Jazmine

Jazmine

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A side-by-side comparison shows a person's glute transformation from 150lbs to 180lbs, illustrating weight gain. The image includes text overlays indicating 'height 6'1' and 'EASY WEIGHT GAIN MEALS' for high calorie, high protein, and high fiber.
Meals for Gains🍑✨
some of my favorites for weight gain🥰🤌🏾 #glutes #glutegains #gymmotivation
Jasoni Louise

Jasoni Louise

1209 likes

🍑 Booty Gains at Home! Save it for later✨
No gym? No problem. Just you, your resistance bands, and a killer routine. 🔥 Get that round, lifted shape right from your living room! #BootyWorkout #ResistanceBands #HomeWorkout #GluteActivation #FitnessAtHome
Jazmine

Jazmine

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A woman performs a machine hack squat, with red arrows highlighting muscles worked: shoulders, back, glutes, quads, hamstrings, calves. The image promotes a full-body, machine-only workout for back pain, with small example exercise illustrations.
A white background with the title "BACK FRIENDLY UPPER BODY WORKOUTS" lists machine-only exercises: Lat Pulldown, Seated Row, Back Extension, Shoulder Press, Tricep Pushdown, and Bicep Curl, each with reps/sets and corresponding line drawing illustrations.
A white background with the title "BACK FRIENDLY LOWER BODY WORKOUTS" lists machine-only exercises: Leg Press, Seated Leg Curl, Leg Extension, Seated Calf Raise, and Hip Abduction Machine, each with reps/sets and corresponding line drawing illustrations.
Low Impact, 🔥High Gains🔥: ✨Machine Only Workouts✨🍑
Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back
Chalie_Baker

Chalie_Baker

1218 likes

Glute Gains ✨🍑
Staying consistent with my calories, protein, stretching, mobility, and prioritizing rest & recovery is making a difference. Hydration with water and fruits helps too! Even short-term consistency can show noticeable improvements in shape and tone. #glutes #gymgirltips #gymmotovation
Jasoni Louise

Jasoni Louise

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What I eat in a day for glute gains & flat tummy🍑🔥
My real meals for BIGGER glutes & a smaller waist Save this for ideas! #glutes #healthymeals #whatieatinadayhealthy #glutegrowingtips #fitnessjourneymotivation
Glutes . Abs . Strength

Glutes . Abs . Strength

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Top 5 Mistakes Killing Your Glute Gains 🚫🍑
Struggling to grow your glutes no matter how hard you train? These common mistakes might be holding you back! 1. Not activating your glutes. Warm-ups will help! Start with clamshells, glute bridges, or lateral band walks to help with mind muscle connection and wake up those muscles before liftin
Maria Teixeira

Maria Teixeira

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Transform Your Body: Big Gains Without Excess Fat🍑
As the cold seasons approach, many of you will find yourselves in that familiar phase: the bulking season! It’s that time of year when the leaves fall, and my motivation to pack on muscle rises. But let’s be real—bulking doesn’t mean throwing caution to the wind and indulging in every sugary snack
Chalie_Baker

Chalie_Baker

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Use This Hack to Maximize Your Glute Gains ✅
Are you sure you’re feeling hip thrusts in your glutes and not your quads or lower back?🤔 1️⃣ Tuck your chin – Keep your head neutral to avoid arching your back. 2️⃣ Knees at 90° – Align your knees over your ankles at the top. 3️⃣ Push through your heels – This activates your glutes instead of
Zara_Sanchi

Zara_Sanchi

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EXERCISES FOR MAJOR GLUTE GAINS
Two exercises that I recommend mastering for optimal glute gains are split squats and glute bridges. Both exercises work the glute muscles necessary to create strong and rounded glutes! I add these exercises to my glute and hamstring days. I typically do 3-4 sets of 8-12 reps depending on ho
Te'ja | Women’s Fitness Coach

Te'ja | Women’s Fitness Coach

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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
Chalie_Baker

Chalie_Baker

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Optimizing your leg press gains ✨
DO IT DON’T DO IT Unlock the strength within! Don’t underestimate the importance of a targeted hip warm-up before your leg workout Activate those hips, enhance mobility, and set the foundation for a powerful leg session .. #legsworkout #optimizeyourfitness #fitnesstips
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

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2 months of gains
kate

kate

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Things you need to do to maximize your gains
#GymTok #gymgirly #beginnergymtips #fyp
Terra🫶🏽

Terra🫶🏽

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Who needs the gym to get gains ??
Ladies remember working out from home definitely workssss!!! If you’re scared of the gym or just have too much anxiety or you’re a sahm who doesn’t have the time . There’s so many ways to maintain a healthy and fit lifestyle from the comfort of your home 🥰 who doesn’t want a free bbl?? ❤️❤️ #fitmo
Tay

Tay

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How to Enter the BURN ZONE for GLUTE GAINS🔥🍑
🔥The "burn zone" refers to the sensation of burning in your muscles during a workout, typically associated with high-repetition, low-weight exercises. 🔥Going "until failure" means performing repetitions until you can no longer complete them with proper form. However when I think
Chalie_Baker

Chalie_Baker

476 likes

A woman in a white top and light purple shorts takes a mirror selfie in a gym setting, with text overlay "SNACK SWAPS for Gym Gains snack ideas for unhealthy faves."
A display case filled with various flavors of gelato or ice cream, with text overlay "ICE CREAM" and a list of healthy swaps like frozen yogurt and protein pudding.
An assortment of fries and chips arranged around small bowls of dipping sauces, with text overlay "Fries / Chips" and a list of healthy alternatives like sweet potato fries and kale chips.
Healthy Snack Swaps for Gym Gains 🍑✨
If you want to make gains in the gym then you need to focus on what you’re eating and 🆙 your daily intake of calories and frequent snacks are a great way to do that. However it does make a difference as to what you are snacking on! So here are some easy swaps for our favorite (not so healthy) optio
carlyroese

carlyroese

2085 likes

Big gains & glutes = strong🧠mind-muscle💪connection
My workout program link in my bio join now 🤩 #hugemuscles💪🏼 #fitnessjourneymotivation #fitnesslifestyle #gymshark
Sophie Jane

Sophie Jane

247 likes

🤧💪🏾Gains N Pains
These gains have just been amazing #transformation #gainmuscle #gaintrainshred #gymworkout #gymworkout
Simplyjustbrandi🎀

Simplyjustbrandi🎀

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8-8-8 Method For Glute Gains
#lemon8diarychallenge #gluteworkoutvideo #glutegains #workout #gymgirl
IAmMiiraa

IAmMiiraa

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DYNAMIC HIP MOBILITY STRETCHES THT 10X MY GAINS✨🍑
As promised in my previous post, sharing some of my favorite hip mobility dynamic stretches here🥰 These are really great for opening up tight hips and preventing back pain during lifts, and have personally helped me see the JUICIEST results from my leg/glute days🙌 No matter where you’re at ri
Cassidy

Cassidy

73 likes

A person in athletic wear takes a mirror selfie, with the text overlay "MY GO-TO BREAKFASTS FOR THE GAINS" indicating a focus on high-protein meals.
A high-protein breakfast featuring a bowl of oatmeal with berries and granola, alongside a plate with fried eggs, crispy bacon, and two slices of toast.
Two slices of dark toast topped with cottage cheese, a drizzle of honey, and red pepper flakes, served with strips of bacon for a protein-rich meal.
Breakfast for the gains💖💪🏼
Comment which one you would try! #gains #highproteinbreakfast #breakfastideas #girlswholift #personaltrainer
Ry 🧘🏽‍♀️🕊️🍒

Ry 🧘🏽‍♀️🕊️🍒

1850 likes

🔥 Glute Gains Incoming! 🔥
🔥 Glute Gains Incoming! 🔥 Here’s my go-to glutes workout for building strength and shape: ✨ Heavy Squats: 3 sets x 12 reps • End with a drop set: 💪 12 reps (heavy) 💪 8 reps (lighter) ✨ Hip Thrusts: 4 sets x 10 reps • Hold and squeeze at the top for max burn 🍑 ✨ Step-U
Anabelleba_fit

Anabelleba_fit

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🍑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

Big gains & glutes = strong🧠mind-muscle💪connection
Upper body day aura #stronggirly #gymgirl🖤 #Fitness #gymmotivation
Jessica💥

Jessica💥

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Glute gains
kate

kate

1118 likes

Smith Machine Squats = No Glute Gains? Here’s Why…
On the Smith machine, tiny tweaks = big glute gains🍑🔥 Most women don’t feel squats in their glutes because their setup is off. But, a few small changes will make ALL the difference: ✅Step your feet slightly forward ✅Keep your shins at an angle (not stacked straight up) ✅Sit back into you
Lillid4fit

Lillid4fit

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Big gains & glutes = strong🧠mind-muscle💪connection
Lets build glutes @Planet Fitness ! Beginner friendly Reminder * slow and controlled * #fyp #reels #GymTok #planetfitness #gymmotivation #gymgirlsoftiktok #sumosquats #rdls #gluteworkout #planetfitnessworkout @bebe_kelly❤
Cyndolly8

Cyndolly8

1117 likes

A woman in a gym takes a mirror selfie, wearing headphones, a black crop top, and red patterned leggings. Overlay text reads 'RDL Tips For Glute Growth' and 'SWIPE', indicating a fitness guide.
A woman in a gym demonstrates an RDL with dumbbells. Overlay text explains that RDLs can be done with various equipment, but dumbbells are recommended for beginners to master the motion and form.
A woman in a gym demonstrates an RDL, with an arrow highlighting her hips. Overlay text emphasizes that RDLs are a sitting motion, focusing on hinging at the hips as if closing a door.
RDL Tips for crazy GLUTE GAINS 🍑
RDLs can be such a great workout to help build and shape your glutes. But doing them wrong can cause some crazy back/neck pain not to mention you won’t see results! I always preach to my clients that form is always priority over weight. So focus on lifting correctly before you lift heavy. Try t
Que

Que

105 likes

A person in a gym, holding a phone, showcasing their muscular arm. Overlay text reads "Progressive Overload Techniques HOW TO FORCE MUSCLE GROWTH WHEN IT'S JUST NOT GROWING."
Text defining "Progressive Overload" as gradually increasing stress on muscles, achievable by increasing weight, reps/sets, reducing rest time, improving form, or using advanced techniques.
Text titled "Start with a Baseline" outlining steps: determine starting weights, track numbers, and assess technique. A barbell is shown at the bottom.
BEST Ways to Progressive Overload for Huge Gains💪🔥
✨Progressive overload✨ is a principle in strength training where you gradually increase the demands placed on your muscles over time to continually challenge them 😌 This can involve increasing the weight lifted, the number of repetitions performed, or the intensity of the workout. ✨The goal✨ is
Chalie_Baker

Chalie_Baker

286 likes

Big gains 💪🏾🥳 I’ve come so far 🩷🏋🏾‍♀️
#lemon8dairy #getting gains #glutegains #gluteworkoutinspo #bodytransformation
Ray Lanré

Ray Lanré

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Deadlifts squats for glutes gains and growth
#lifting💪🏼 #Fitness #gymgirl #gymmotivation
Ruby Jane

Ruby Jane

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WORKOUT FOR SHELF BOOTY GAINS 🍑👀
medius kickbacks have made a hugeeee difference in my glutes 🤝🏼 these are one of my favorite accessories for glute growth & if they aren’t in your routine… this is your sign couple tips: 1. don’t step over the cable (ik people say to) in reality that actually limits proper rom & lin
BUILT BY LINDS

BUILT BY LINDS

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Glute gains :) 🙏🏼
#pilates #activewear #workoutmotivation #strongwomen #glutes
bri

bri

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THE RDL HACK THAT 10X MY GLUTE GAINS🍑
If you’re a beginner at the gym and want to practice form for RDLs or you just have trouble feeling your glutes during RDLs, this changes EVERYTHING! the girlys in my glute program know how much i love these😂 have you tried this yet?
Cassidy

Cassidy

436 likes

let the gains speak for themselves queens 🫵🍑
but yess girls you read that right!!!!! this is day 2/2 in my weekly glute workouts, my HEAVY DAY. I’ll share all my weekly workouts as we go to help you girls out but that being said … something BIG is finally around the corner 👀🏋🏻‍♀️👟 🔥 Sculpt your summer body in 28 days 🔗 Tap my profile to g
Charistina Van

Charistina Van

129 likes

A woman in green athletic wear takes a mirror selfie in a gym bathroom, with text overlay "POST WORKOUT SNACKS for faster gym gains" pointing to a cake photoshopped onto the counter.
An infographic titled "POST WORKOUT SNACKS If you're in a rush..." displaying illustrations and names of quick protein-rich snacks like protein shakes, Greek yogurt, canned tuna, and hardboiled eggs.
An infographic titled "POST WORKOUT SNACKS If you have time..." showcasing illustrations and names of more elaborate protein-rich meals such as egg omelette, protein pancakes, grilled chicken, and tuna salad sandwich.
POST GYM SNACKS TO SPEED UP THE GAINS✨ Grab & Go
for my fellow gym girlies, i think we can all agree that the “working out” part of the fitness journey is like a FRACTION of the battle😂 the hardest part for me was always getting the nutrition aspect down and hitting those macros 🙌 after your workout, it is so important to re-fuel with the proper
Cassidy

Cassidy

485 likes

TIPS TO GET MORE GLUTE GAINS FROM YOUR HIP THRUSTS
I swear by hip thrusts being the key to juicy glutes. It’s an amazing compound movement that allows for progressive overload while targeting just your glutes unless your not.. then we have a problem. If you just don’t feel your hip thrusts in your Glutes don’t get discouraged! Here are 4 thing
Hannah Hooker

Hannah Hooker

159 likes

My Fav Split for Glute Gains 🍑
The blueprint for girls who want to transform their lower body 🍑 Lock in babe, IT’S TIME ❤️‍🔥 High protein meal plan included 🥗 🌯🥙 #Fitness #lowerbodyworkout #mealplan
Sky | CPT

Sky | CPT

623 likes

Cable Step-Up Variation for Glute Gains 🍑
This step-up variation targets your glutes while also engaging your core and stabilizing muscles. By using the cable machine, you’re adding resistance and maximizing the burn. Here’s how to do it: • Set up a platform in front of the cable machine. • Hold the handle of the cabl
Sky | CPT

Sky | CPT

104 likes

A woman in a gym takes a mirror selfie, wearing a white sports bra and pink shorts. Text overlay reads 'GLUTE WORKOUT that changed my gains', introducing the article's topic.
A woman in a gym poses from a side-back angle, looking at her glutes in the mirror. Text overlay says 'look at the GAINS', highlighting her physique.
A woman in a gym poses from a side angle, showcasing her glutes. Text overlay reads 'AND that shelf', emphasizing the results of her workout.
glute workout that changed my gains
#gettoknowme #gluteworkoutinspo #legday
shey ✧˖°♡.•°*

shey ✧˖°♡.•°*

193 likes

GLUTES GAINS ROUTINE FOR BEGINNERS
Try this workout if you’re just getting started on your fitness journey or for a lighter leg workout focusing on form **warm up hips + glute activation exercises** -workout details: 1. Hip thrust (4 sets of 8-12 reps) 2. Reverse lunge (3 sets of 10 reps on each leg) 3. Banded kickback (3
Te'ja | Women’s Fitness Coach

Te'ja | Women’s Fitness Coach

130 likes

A woman in a gym, wearing a black sports bra and olive green leggings, stands with her back to the camera. Text overlays read "BULGARIAN SPLIT SQUAT TIPS" and "Tips to feel in your glutes," introducing a guide for glute activation.
A woman demonstrates an incorrect Bulgarian split squat, not going deep enough, with a red 'X' indicating the error. Text states, "#1: You're doing 1/2 reps and not coming far enough down," highlighting insufficient depth.
A woman correctly performs a deep Bulgarian split squat, holding dumbbells, with a green checkmark. Text advises, "Instead decrease the weight if needed or do body weight til you can reach more depth," promoting proper form.
HOW TO GET MORE GLUTE GAINS IN YOUR BULGARIANS!
No one is excited to do Bulgarian split squats to begin with, we definitely want to make sure we’re targeting your Glutes during them and not your quads or elsewhere. Here are some reasons you may be feeling them somewhere else and tips to feel them more in your Glutes. There is a reason we
Hannah Hooker

Hannah Hooker

72 likes

HIGH PROTEIN TREATS FOR GYM GAINS✨(quick and easy)
aunt flo came early this month and the cravings are CRAVINGGG so it was only fitting i share some of the recent protein sweet treats that i’ve been making on repeat🥰 i know i always say it, and i will say it 10000x again, finding healthier, high protein alternatives to the “junkier” foods is one of
Cassidy

Cassidy

343 likes

Shoulder gains in progress!
Save this routine, share it with your fitfam, and let’s build those strong, sculpted shoulders Don’t just dream it, achieve it! #shoulders #shoulderworkout #workout #womensupportingwomen #workoutforwomen
Lily Rose🏋️‍♀️

Lily Rose🏋️‍♀️

252 likes

A woman in athletic wear squats in a gym, holding a tumbler. Text overlays read 'BUILDING A WINTER ARC' and '9 STEP GLOW UP PLAN FOR WINTER', indicating a fitness and personal growth guide for the colder months.
Step 1 of the Winter Arc plan, titled 'DEFINE & AMPLIFY YOUR GOALS,' advises setting clear, achievable objectives in areas like fitness, finances, or mental health, focusing on one or two main goals.
Step 2, 'VISUALIZE YOUR SUCCESS,' suggests creating a vision board using tools like Pinterest or physical collages with images and quotes to visually reinforce goals and maintain motivation.
Winter Arc Essentials: Goals, Gains, & Self-Care❄️🍑
As winter rolls in, many people are embracing a seasonal transformation journey called a "Winter Arc" or "Winter Ark." Essentially, a Winter Arc is a period of focused personal growth that coincides with the winter months, where individuals set goals—whether in fitness, wellness, or
Chalie_Baker

Chalie_Baker

484 likes

Gym routine for Glute Gains & Flat Tummy💖💪🏼🍑
Fitness is a journey, not a destination. As someone who thrives on structure and variety, I've designed a workout regimen that not only targets every muscle group but also keeps my motivation high and my mindset positive. Here’s a peek into my weekly fitness routine, complete with tips, tri
Chalie_Baker

Chalie_Baker

378 likes

A light blue sleep mask rests on white bedding, with text overlayed: "Effective tips for quick & healthy weight loss. LOSE WEIGHT WHILE SLEEPING. SWIPE to see how your sleep can affect your weight loss progress & tips for better sleep to help you lose weight + build muscle."
Text titled "The Power of Sleep: What Happens Inside Your Body" explains how sleep affects hormonal balance, specifically ghrelin, leptin, and cortisol, with two white pillows in the background.
Text discusses muscle recovery and growth, and metabolism and weight regulation, highlighting the role of growth hormone and insulin sensitivity. A person is shown sleeping under white covers, with a blue sleep mask in the top right corner.
Sleep Your Way to BETTER GAINS✨Nighttime FAT LOSS🌙
You’re sticking to your workout routine, eating clean, and staying consistent, but the results just aren’t showing. The culprit could be lurking where you least expect it—your sleep schedule. Sleep is often the missing piece of the fitness puzzle that many overlook. It plays a crucial role in
Chalie_Baker

Chalie_Baker

179 likes

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