Lower body workout for the juiciest glutes! 🤌🏻✨😮‍💨 THE WORKOUT 🏋🏻‍♀️ (Use weight if desired) start with a stretch/warm up 2-5 min. forward squat 3 x 12 RDL 3 x 12 step ups 3 x 10 each side single leg hip thrust 3 x 12 each side hip abductions (Bands or machine) 3 x 10 each side cable k

Do you sit in an office chair for many hours a day? Do you feel like your butt is flat? Try out these exercises so that you can get perky glutes! Deadlifts: Perform for 1 minute, rest for 30 seconds, repeat 4x. Squats: Perform for 1 minute, rest for 30 seconds, repeat 4x. Lying hip abductions:

If you have a flat butt and you are looking to plump them this upcoming fall, definitely try these exercises! Not only will they help your glutes grow but you will also start to notice a difference within 2-3 days of doing these exercises. Make sure to perform the following exercises slowly and con

So, you're interested in using the leg press but aren’t sure where to place your feet? Don’t worry.. try these foot placements in rotation, then gradually increasing your weight as you go. You’ll feel like a pro in no time. 👣 Wide Feet: Place your feet slightly wider than shoulder-width ap

This beginner workout is perfect for anyone trying to workout their legs, booty, and stomach regions! These are simple but effective exercise that don’t need any weights or bands! These can be added later for addition strength training but I would not recommend until you feel comfortable with

Warning: This booty challenge may cause increased compliments and difficulty fitting into your favorite jeans. 😉 Get ready to sculpt & tone with 10 minute at home workouts that boost your booty and confidence in just 30 days. How it Works: Do the exercise for 45 sec on, rest for 15, and

Growing your glutes isn’t impossible, you just need to be consistent! 🍑 So trying out a 20 day challenge like this will help you gain that consistency and work at perfecting your form! 🫡Try adding a weight or switching up some reps for sumo squats for added glute activation or supersetting (perform

Warning: This booty challenge may cause increased compliments and difficulty fitting into your favorite jeans. 😉 Get ready to sculpt & tone with 10 minute at home workouts that boost your booty and confidence in just 30 days. How it Works: Do the exercise for 45 sec on, rest for 15, and

This quick workout is for the following girls: ♡ beginners ♡ busy bees ♡ lazy girls (like myself) ♡ girls who workout at home ♡ girls who have no equipment It’s how I keep my butt toned (without a gym) and only takes a quick 10 minutes of your day which means you absolutely can do it —no e

🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t

Hi guys! ✨ Let's go from flattie to fatty 🍑! This is the beginning of my lifting spread sheets series, so be on the lookout for more workout ideas! This week we will start with #glutegains !! I was very conscious about my little booty to the point I always tried to hide it... Even at my h

If you want a butt that makes people think you have a BBL, you should structure your glute workout by including a mix of compound movements, single-leg work, and isolation exercises: 1. Start your workout with a hip thrust. This will target your glutes in the shortened position Example variatio

What is one thing even a 10 couldn’t make you over look??? #lemon8bookclub #book recommendations #bookboyfriend

I just finished this wild ride of a book called "Butts: A Backstory" and I have to say – I did NOT expect to be this fascinated by... well, butts 🍑😂. It’s hilarious, insightful, and kind of mind-blowing all at once. Honestly, who knew our behinds could have such an impact on culture, beauty

Dreaming of a small waist and a big, round butt? Trust, you're not alone and I wanna help make that happen for you! Achieving a trim waist and a peachy bum not only boosts confidence but is very much do able! The benefits of strong abs and glutes go far beyond aesthetics. 🍋Toned abs n

I’m feeling just peachy today, how about you #mama? 🍑 Speaking of peachy, let’s build our bodies to be stronger so we can live longer 🧡 BUTT Circuit 3 x 15 Sumo Squats (follow with jump squats til burnout) 3 x 15 Walking Dumbbell Lunges 3 x 10 Goodmornings (my favorite) BACK Circuit

Hey babes! Where are all my corporate or work from home girlies? 👀 I know first hand how hard it can be sitting at a desk for 8+ hours a day, and trying to keep your gains 🥲 So here’s a few exercises that I do to keep from getting the dreaded office chair butt and losing gains. ➡️ Dumb

This is a beginner workout for those who want to start working on that summer body but don’t know where to start! #bodytransformation #lemon8challenge

Good Evening! 🌙 I hope y’all had a great Monday! 💓 Work was busy but we made it through 😌and I got a good workout in this morning to start my week off right! I’ve also been brainstorming of how I want to plan out the Month of May 🌸 I have TONS of things to do/places to go and can’t wait to jump r

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