15 followers

Follow

Follow

Follow

0 saved

1

Next-Level Hamstring & Glute Burn Balancing Act

#BalanceTraining

#OutdoorFitness

#WorkoutEquipment

2025/10/17 Edited to

Related posts

4 stretches for glute growth🍑

Stretches to add to your routine for glute growth & why they work⬇️ While there are no magic stretches that can grow your glutes, stretching can help improve your mobility and range of motion. Being able to safely move your body through a greater range of motion under load will equal more gl

3561 likes

A person's legs are on a StairMaster machine, with text overlaying the image that reads "StairMaster 101 WORKOUTS TO REDUCE BELLY FAT Build Abs Burn Fat, Love the Climb."

Text outlines a 20-minute beginner StairMaster workout, detailing a warm-up, a 14-minute workout cycle with side-steps, and a 3-minute core finisher with knee raises, including intensity levels.

Text describes a 30-minute intermediate StairMaster workout, including a warm-up, a 22-minute workout section with side-steps, knee raises, and forward leans, specifying durations and intensity levels.

Stairmaster Workouts to Burn Belly Fat & Build Abs

The StairMaster has long been a staple in gyms for good reason: it delivers a powerful cardio workout while engaging multiple muscle groups, including your core and abs. Whether you're climbing for weight loss, strength, or endurance, the StairMaster offers a low-impact, high-efficiency way to

1777 likes

Killer Glute Workout

Follow my TikTok ! ✨ @chantellefit Try out this workout! #legdayworkout #glutesworkout #gymshark66 #gymmotivation

2764 likes

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

8729 likes

A woman in a gym locker room takes a mirror selfie, highlighting her glutes. Text overlay reads "BUSY GIRL GLUTE GROWTH (4 day strength focused; 3 days of rest)" with emojis depicting glute and strength progression.

A woman takes a mirror selfie in a gym, standing inside a squat rack. Text overlay states "4-day strength- focused workout split to promote glute growth and allows 3 days of rest for you" with peach and fire emojis.

A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.

BUSY GIRL Week Split for GLUTE GROWTH🍑📆

4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

991 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1733 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

2364 likes

📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾

🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core

12.1K likes

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

4656 likes

Easy at home glute workout no equipment needed

I know the struggle of balancing a million things and still wanting to feel strong, sexy, and confident. This 10-minute glute workout is your reminder that you are worth prioritizing. Save this for your next mini break, nap time, or late-night “me moment.” You got this! ⸻ #lemon8challenge

427 likes

BUBBLE BUTT GLUTE WORKOUT

Truly the only glute workout you need ⤵️ Start off with glute activation, mini band above the knee side steps 3x15 5x20 hip abduction 4x15 cable side kicks 4x20 B-stance hip thrusts 4x12-15 smith machine good morning 4x12-15 hamstring curls 🍑🍑🍑🍑🍑🍑🍑🍑🍑 #lemon8partner #gluteworkout

720 likes

How to fix your glute imbalance 🔑

Part 8: This kneeling hip extension variation targets your gluteus maximus and gluteus medius by combining hip extension with slight abduction. Because your knee is flexed, hamstring involvement decreases, which shifts more load directly into the glutes. When you drive your heel back and slightly o

332 likes

A collage of a woman in blue activewear demonstrating various glute exercises in a gym, with text overlay "Steal my glute workout for the juiciest pump."

A woman in blue activewear performing deadlifts with a barbell in a gym, with text overlay "deadlifts 4x10."

A woman in blue activewear performing a smith machine back squat in a gym, with text overlay "smith machine back squat 4x10."

JUICIEST GLUTE PUMP EVER 🍑

HERES THE WORKOUT⤵️ 4x10 Deadlifts 4x10 Smith Machine Backsquat 4x10 Close Stance Hip thrust 4x15 Cable kickbacks 4x12 Bulgarian Split Squat #lemon8partner #gluteworkout #glutes #glutesworkout #workoututorial

45 likes

A person in workout attire takes a mirror selfie, showcasing their physique. The image features text overlays: 'MY BBL WORKOUT', 'WHY BUY YOUR BUTT WHEN YOU CAN MAKE IT YOURSELF?', and 'IT'S ALWAYS BETTER WHEN IT'S HOMEMADE'.

A person in black workout clothes takes a mirror selfie in a gym, with dumbbells in the foreground. Overlay text lists workout and diet strategies, including training glutes 3 times a week, intermittent fasting, limiting carbs and sugar, and aiming for high protein intake.

A black background with white text lists exercises targeting the gluteus maximus, such as hip extension and glute bridge, and the beginning of exercises for the gluteus medius, including side-lying hip abduction and clamshell exercise.

🍑Grow a Big Butt in the Gym: Glute Exercises

🍑My go to Glute exercises🍑 🍑High stance narrow feet leg press: This exercise primarily targets the gluteus maximus, with some engagement of the gluteus medius and minimus to stabilize the pelvis. 🍑 Wide stance leg press: A wider stance in the leg press shifts more emphasis onto the inner port

3053 likes

GET BOOTYLICIOUS: Full Glute Workout🍑

Hip Thrust→> Glute bridges 🍑I super set the both of these exercises and at the end of the last rep I do a static hold at the top for as long as I can. RDLS 🍑When you maintain more of a bent knee that will make this more of a glute focused exercise. If you maintain more straight legs this

134 likes

Glute Activation🍑🍑🍑

Do you feel most of your leg day exercises in your quads or hamstrings? You, my darling angel, might need to work some ✨glute activation✨ exercises into your dynamic warm up routine! These are perfect to not only strengthen the glute muscles that might be weaker, but also wakes those muscles up

553 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.

Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.

Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.

Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

524 likes

maximum glute peach 🍑 growth

Step Ups are versatile and super effective when it comes to targeting all the three major muscle groups in your glutes - the gluteus maximus, medius, and minimus. Plus, they're excellent for improving your balance and stability. Why Step Ups? 1️⃣ They activate your entire lower body, includ

987 likes

A woman in a gym taking a mirror selfie, with text overlay "DIFFERENT LEG DAY WORKOUTS FOR... BIGGER GLUTES & LEGS SWIPE (Beginner friendly)" and arrows pointing to her glutes and legs.

A white background with black text detailing "Leg day 1" workout, including squats, RDLs, Bulgarian split squats, hamstring curls, and calf raises with sets, reps, and instructions.

A white background with black text detailing "Leg day 2" workout, including hip thrusts, squats, kickstand/B-stance RDLs, quad extensions, and calf raises with sets, reps, and instructions.

Leg Days for Big Glute & Legs🍑🍗✨

These are a few balanced leg day combinations to help grow your legs and glutes! Have fun experimenting! Pick 1 or 2 (or create your own from the exercise examples on my page!) and stick with them! ‼️Beginners‼️ BEFORE you try and go super heavy or train until failure, make sure you have the f

391 likes

This image outlines Day 1 of a weekly workout split, focusing on lower body with glute and hamstring exercises. It lists exercises like Barbell Hip Thrusts, Romanian Deadlifts, Dumbbell Step-Ups, Cable Kickbacks, Stability Ball Hamstring Curls, and Glute Bridges with Abduction Pulse, including sets and reps for each.

This image describes Day 2 of the workout split, focusing on Core + Mobility through Yoga or Pilates. It suggests a 30-minute class or flow emphasizing breathwork and flexibility for active recovery and building a foundation for lifting days.

This image details Day 3 of the weekly workout split, focusing on lower body with quad and glute exercises. It includes Barbell Back Squats, Bulgarian Split Squats, Leg Press, Walking Lunges, Cable Abduction, and Weighted Sit-Ups, specifying sets and reps.

Glute Focused: 5 Day Workout Split 🍑

Here’s a well-balanced weekly workout plan that focuses on core, legs, and glutes, with space for one run day and one yoga/Pilates day to round it out. This structure supports strength, flexibility, and endurance while keeping recovery in mind. Workout Spilt : 🍑 Day 1: Lower Body (Glute + Ha

22 likes

A woman in blue activewear stands on a glute kickback machine in a gym, viewed from behind. Text overlays indicate this post shows two different glute kickbacks to target the entire glute, encouraging users to save it for their next glute day.

Two split images show a woman performing glute kickbacks. The top image targets the glute medius (upper glute/shelf) with an upward and outward kick. The bottom image targets the glute max (largest glute muscle) with a straight back kick.

Two split images detail glute kickback form. The top shows a glute medius kickback with the toe slightly pointed outward and a 45-degree kick angle. The bottom shows a glute max kickback with a neutral toe and a straight back kick angle.

GLUTE KICKBACKS FOR A SHELF 🍑

SAVE THIS POST 🍑 and follow me for more glute growing tips 💪🏼 These 2 different glute kickback variations can target 2 different parts of your glutes with just the slightest changes…. Top video is a kickback targeting glute medius or upper glute (sometimes referred to as the “shelf” look)

24 likes

HOW TO GROW GLUTE SHELF

#improveyourform #summerbod #glowupgood #bodytransformation #unfiltered

10 likes

glute growth 101🤍

no your glutes so you can build your glutes 🤝 it is so important to me to continue educating on my page so that you’re able to actually know how to see the results you want to see and avoid misinformation #b #builtbylinds g #gymgirls g #glutegrowth g #glutetok g #glutes

68 likes

Your Next Glute Workout 🔥

Your reminder that YOU are your purpose. Pour into you & move your body, let’s go 👏 this is my leg day routine I’ve been loving — it’s apart of my challenge which we are on week 3!! Always sticking to the basics because it’s what works. Summer just started and the whole summer is still ah

179 likes

Glute building equipment for your home gym 👟🏋🏻‍♀️🎧

Growing your glutes at home is possible 🍑 These tools paired with a carefully designed program will help you level up your results. Start my Glute Growth program to help you build strong round glutes. 🎧 Dumbbells: Use them for lunges, hip thrusts, bulgarian split squats, deadlifts, and step u

577 likes

A woman in black workout attire performs a dynamic leg stretch, holding onto a bar. The image introduces a 'Lower body Dynamic warmup Routine' for leg day, emphasizing its importance before workouts.

A woman demonstrates lateral lunges, shown in two frames. Text overlays instruct to 'Keep your chest up' and 'Keep your foot flat on the ground' for proper form during the exercise.

A woman performs lateral leg swings, holding onto a bar. The image highlights keeping the 'pelvis stable only swinging the leg laterally' and to 'Swing wide crossing back over' for this dynamic stretch.

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

144 likes

FOR THOSE GLUTE GAINS 🍑

I just recently upped my leg days to 2x a week to 3x a week and I'm loving it! The main reason of adding a day was because I was splitting all these exercises in only 2 days and it was starting to feel like way too much. Leg day 1: Heaviest day working on high weight 6-10 reps Leg day 2

265 likes

Glute Day Workout

Glutes & Hammies We all love a good glute day Here is a workout for you to try Like and save for your next glute day BB hip thrust 3x15 reps DB RDL 3x12-15 reps Leg press 3x12 reps slow & controlled Box step ups 3x10-12 reps Laying hamstring curls 3x15 Before my work

3 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

377 likes

✨5 Minute Glute Activation & Mobility

Give this warm up a try on your next glute day. A proper warm up can increase those glute gains! #glutesathome #gluteexercises #glutegrowth

44 likes

A woman in a white sports bra and dark leggings takes a mirror selfie, highlighting her glutes with an arrow and dashed outline. She has a braided ponytail and is in a bathroom setting, introducing a glute and hamstring focused workout.

A woman performs a glute bridge exercise on a weighted machine in a gym. She is wearing black athletic wear and white socks, with heavy plates loaded on the equipment. The text 'GLUTE BRIDGE' is overlaid.

A woman performs Bulgarian split squats with a barbell on her shoulders in a gym. She is seen from behind, wearing a black long-sleeved top and dark leggings. The text 'BULGARIAN SPLIT SQUATS' is overlaid.

Glute & hamstring focused leg day

Grow your glutes & tone your hamstrings with this leg day workout. This is one of my FAVORITE gym workouts, especially since my biggest goal is to grow my glutes! Let’s get started ⬇️ 1. Glute bridge 3 x 6-8 , 1 x 10-15 2. Bulgarian split squat 3 x 8-10 per leg 3. Glute focused back exte

34 likes

Hamstring & Glute Routine 🍑

Always on a mission to build a better 🍑 😎 Good Mornings: 3x12 Hip Thrust: 3x10 (HEAVY) Elevated KB Sumo Squat: 3x15 Elevated Alternating Reverse Lunge: 4x10 • Focus on proper form and controlled movements to maximize glute engagement. • Rest for 60-90 seconds b

75 likes

🍑 Advanced Glute Growth Workout

I struggled to grow my glutes until I locked in on progressive overload. That’s when everything changed. If you’re struggling to see results, check this 👇🏽 ✔ Progressive overload every week ✔ Train glutes 2× per week ✔ Slow negatives for max muscle tension ✔ Push sets close to failure Con

32 likes

A person's glutes are shown from behind, wearing black shorts, with text overlay indicating '2 Months' of progress. The image is taken in front of a mirror.

A person sits on a grey mat, stretching one leg out and reaching for their toes, with text overlay 'Stretch your legs and lower back'. They are wearing a black t-shirt and sneakers.

A person walks on a purple and black treadmill at Planet Fitness, viewed from behind. Text overlay reads '15 Min Walk with Incline', showing part of their warm-up routine.

‘Easy’ Leg Workout for Glute Growth✨

•Treadmill with Incline for 15 minutes •STRETCHES •Donkey Kicks 10x2 •Fire Hydrants 10x2 •Hip Adduction 10x3 •Hip Abduction 10x3 •Seated Hamstring Curls 10x3 •Leg Press 10x3 •Hip Thrust 10x3 These are currently some of my favorite movements for all around glute growth. To mix it up

155 likes

#glutepump #glutesonfire #glutegains #glutesandhammies

31 likes

Band Glute Workout | at home

Band glute workouts like this one are perfect for beginners, as they not only help kickstart your glute growth but also aid in tightening and strengthening your core. #glutehomeworkout #glutesathome #glutefocusedworkout #gluteworkoutvideo #gluteworkout

172 likes

Pov your next juicy glute workout!! 🍑

hey beautiful people🩷 i just wanted to share with you what’s been helping me grow my glutes. every workout i do i do 3 sets AT LEAST 8 reps each set. if you want to see the gains quicker… go heavy & for the last set do reps until FAILURE!! my girl friend has helped me a lot during this proc

78 likes

MY CURRENT GLUTE/ LEG WORKOUT 🍑

Day 1: Hip thrusts - 4 sets Romanian deadlifts - 4 sets Single leg press - 3 sets each side Hip abduction - 3 sets Back extension - 3 sets Glute kickback - 3 sets each leg Hamstring curl - 3 sets Day 2: Romanian deadlifts- 4 sets Hip thrusts - 4 sets Leg press - 4 sets Hip

493 likes

Full-Body At-Home Burn | No Equipment Mom Workout

Looking for a full-body burn without leaving the house? This at-home, bodyweight-only workout will have you sweating fast. No equipment needed, just your Sweet Sweat band and a little motivation. 💦 Here’s the full routine 👇🏾 🔥 Warm-Up (3 min) • March in place → High knees (30 s)

1 like

A woman in athletic wear poses in a gym, holding a phone. The image features text overlay: 'Glute and Hamstring Leg Day Workout'.

A woman performs single leg hip thrusts on a bench, with a dumbbell on her hip. Text overlay indicates 'Single Leg Hip Thrusts 3 sets - 8-12 reps each leg'.

A woman with braided hair performs single leg RDLs with a barbell in a gym. Text overlay shows 'Single Leg RDLs 4 sets 5-8 reps each leg'.

Glute and Hamstring Leg Day Workout

#legdayforthegirlies #legdayworkout #legday #gym #fitness

27 likes

Try these exercises for max glute growth!

Us girls are always working to grow those glutes 😆 Here are some of my favorite exercises to get some maximum growth without necessarily growing legs! 🍑 #glutestrength #glutesexercices #gluteroutine #workout routine

22 likes

A gym setting with mirrors and equipment, displaying a workout routine focused on hamstrings and glutes. Text overlays indicate dumbbells are needed, with a total time of 1 hour, including warm-up, cool-down, and hydration.

A person in workout attire is shown from behind, running on a treadmill in a gym. The image has a text overlay indicating 'Cardio 10 mins' as part of the workout routine.

A person in workout attire performs a reverse lunge while holding dumbbells in a gym. The image includes a text overlay 'Reverse Lung 3x15', detailing the exercise and repetitions.

Hamstring & Glute Workout Routine 🏋🏽‍♀️

1. Warm up & stretch 2. Cardio 10mins 3. Reverse Lunges 3x15 4. Side to Side Squat 3x15 5. Donkey Kicks 3x15 6. RDLs 3x15 7. Sumo Squat 3x15 8. Hamstring Curl 3x10 9. Glute Extensions 2x15 10. Cooldown 11. Hydrate #NewYearNewMe #Lemon8Diary #dayinmylife #glutesworko

39 likes

How to program your GLUTE workout

FIRST GLUTE ENGAGEMENT: EXAMPLES: hip abductions mini-band monster walks mini-band kick backs NEXT COMPOUND MOVEMENTS: PICK 1-2 COMPOUND MOVEMENTS COMPOUND MOVEMENTS RECRUIT THE MOST AMOUNT OF MUSCLES THUS REQUIRING ALOT OF ENERGY last isolation exercises - isolation exercises are rese

36 likes

See more