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Grow your glutes✨ cheat sheet🍑

#glutegains #gymgirlessentials #gluteworkoutguide #glutebuildingtips #glutesgrowth

2025/5/20 Edited to

To effectively grow your glutes rather than your quads, focus on specific glute-targeting exercises. Start with hip thrusts and glute bridges to activate the gluteus maximus. Incorporate cable kickbacks and Bulgarian split squats for enhanced glute medius engagement. Don’t overlook the glute minimus with exercises like lateral leg raises and clamshells. It’s essential to maintain proper form—engaging your core and balancing throughout each movement is crucial. Consider varying your routine to hit different parts of the glutes, promoting muscle growth and avoiding plateaus. Sufficient recovery time is also vital, ensuring your muscles can repair and grow stronger. Remember, nutrition plays a significant role in muscle development; a protein-rich diet fuels your workouts. For better results, combine these exercises with progressive overload strategies, gradually increasing weights and resistance for ongoing challenge. With consistency and effort, you’ll see and feel the transformation in your glutes, achieving the shapely results you desire. Let's get started on your journey to a stronger, more sculpted lower body!

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416 likes

How I grow my Glutes 🍑 and Tone my thighs at home

Mom of two, but my glute and thigh goals are still in motion! 🍑. Here’s how I grow my glutes and tone my thighs right at home with simple, effective workouts. No excuses, just results💪 #homeworkouts #gluteworkoutforwomen #glutegrowingtips #legworkout #postpartumfitness

520 likes

A person in pink workout attire, with a resistance band around their thighs, takes a mirror selfie in a gym. Overlay text reads "GLUTE growth 101 science-backed" and "lemon8 @cassidymorganfitness".

Handwritten notes in a notebook detail exercises for glute growth, including MVIC measurements for various exercises like step-ups and hip thrusts, and factors influencing glute activation, labeled as "notes from research study".

Handwritten notes in a notebook explain a calorie calculator (simplest method) for maintenance, deficit, and surplus, with formulas and examples. A tip suggests using MyFitnessPal to track.

THE ONLY CHEAT SHEETS U NEED TO GROW YOUR GLUTES🍑✨

organized notes? just one of the ✨perks of having OCD✨ lol… gym besties don’t gatekeep over here🩷 this is literally like the only glute growth guide you need. 🍑 i’ve implemented each of these methods into my own training regimen and diet for the past 3 years and they have made the BIGGEST differenc

189 likes

A person in dark green athletic wear, viewed from behind, showcasing their glutes. The image has text overlay: '4 EXERCISES TO HELP GROW YOUR GLUTES'.

A person in dark green athletic wear performing a Bulgarian Split Squat with a dumbbell. Text overlay describes the exercise form and technique.

A person in dark green athletic wear demonstrating a Glute Bias RDL, bent forward while holding a dumbbell. Text overlay explains the movement and glute engagement.

4 Exercises To Help Grow Your Glutes

Apply these exercises to your weekly split and you will see results! I have more tips on my page 🤍 #glutefocusedworkout #glutegoals #glutesathome #gluteexercises #lemon8partner

1296 likes

How to Grow your Glutes

Your favorite gym girl guide to growing glutes 🍑 Save for your next glute day & share with your gym bestie 🫶🏾 #gluteworkoutinspo #gluteworkout #glutedayworkout #gluteday #glutegoals

1803 likes

A woman in a black crop top and blue shorts takes a mirror selfie in a gym, with text overlay "try this for toned legs" promoting glute and quad workouts.

A woman demonstrates quad-focused elevated squats in three steps, holding a weight plate, with instructions to perform 10 reps with weight, 10 without, repeated 3x with 1 minute rest.

A woman demonstrates glute-focused cable kickbacks using a cable machine, showing the leg extension and starting position, with instructions to perform 12 reps, repeated 4x with 1 minute rest.

GROW YOUR GLUTES AND QUADS

Ladies, you are going to want to try these exercises if you want to tone your legs! If you want to grow your quads and glutes these will help tone your body. Perform the following exercises: 1- Quad focused elevated squats: Perform 10 reps with weight, 10 reps without weight, and repeat 3x.

819 likes

A woman in white shorts and a cream top, wearing headphones, takes a mirror selfie in a gym. The image has text overlay "Grow glutes not the gut MEALS" and emphasizes diet's role in glute growth.

A clean, simple meal in an orange bowl featuring a seasoned steak and mashed sweet potato with butter, brown sugar, and cinnamon, promoting high-protein eating for glute growth.

A high-protein meal in a pink bowl, featuring seasoned salmon, green beans, and sliced avocado, emphasizing clean eating for a flatter tummy and muscle growth.

Grow glutes not the gut!! MEAL IDEAS

Less is more! Eat simple to eat clean and to keep your gut health in check! Eat high protein to build that muscle and grow them glutes. It’s not complicated, discipline and consistency is needed though, self love is self respect, hold yourself accountable to show up as your best❤️ #bootygainfood

3166 likes

Grow your glutes 101

#fitness #workout #30daychallenge #glutes #growyourglutes #gluteworkouts #wellness #lemon8challenge #glutegains #lemon8diary @Lemon8 Fitness

452 likes

Grow legs and glutes workout 🍋

Sculpt your legs and glutes without even trying. Save and try✅ #legworkout #workoutroutine #glutesworkout #homeworkout #athomeworkout Texas

129 likes

GROW PERFECTLY ROUND GLUTES WITH THESE KICKBACKS🍑

this is the SECRET SAUCE to perfectly round glutes✨ these glute kickback variations quite literally hit the glutes from EVERY angle, targeting the glute maximus, medius and minimus🙌 adding these into my routine has helped so much with glute growth and adding more shape and roundess🍑 if you’re looki

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