200 followers

Follow

Follow

Follow

1 saved

4

10

Quads & glutes 🍑💪🏽

Mondays are for quads & glutes 🍑

#legday #glutes #glutesworkout #quads #quadsworkout

2025/3/10 Edited to

If you're aiming to achieve stronger, well-defined quads and glutes, incorporate a variety of exercises into your routine. Key movements like squats, lunges, and deadlifts are crucial for building strength in these areas. Consider adding resistance bands or weights to your workouts for added difficulty. Moreover, focusing on proper form is essential to prevent injury and maximize effectiveness. Aim for a balanced workout that not only targets the quads and glutes but also includes core and hamstring exercises for an overall well-rounded lower body regimen. Remember to progressively increase weights to challenge your muscles, and don’t forget the importance of recovery. Rest days and active recovery techniques like foam rolling will aid in muscle repair, helping you see better results. For those seeking inspiration, joining communities like #legday can provide motivation and new workout ideas!

Related posts

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

2542 likes

HOW TO GROW YOUR GLUTES NOT YOUR LEGS

HOW TO GROW YOUR GLUTES NOT YOUR LEGS Let’s do a workout that will grow your glutes without targeting your legs! The key to growing your glutes and not your quads or hamstrings is to keep the weight on your heels and really squeeze your glutes with every rep. Perform the following exercises: Do

9760 likes

GLUTES AND QUADS

Full vid on IG : fitbyashanti #glutesonfire #legworkout #gymgirlie #legday

1709 likes

GROW YOUR GLUTES NOT QUADS✨ Cheat Sheet🍑

Here are 3 tips i wish i knew sooner as a quad dominant girly looking to grow her glutes! 🍑 These have been the most HELPFUL tricks to know on my fitness journey because they are such small changes that are easy to work into your routine, and they end up making the biggest difference🙌 #Lemon8pa

2965 likes

save and try on your next leg day! 🔥 #legday #legdayworkout #quadsworkout #glutesworkout #legworkout

947 likes

The Workout That Grew My Glutes & Quads 🍑🔥

The Workout That Grew My Glutes & Quads 🍑🦵🔥 I kept it simple but consistent: ✔️ 3 lower-body days per week ✔️ Heavy staples (hip thrusts, leg press, RDLs) ✔️ Isolation moves for extra growth (extensions, kickbacks, split squats) ✔️ High protein + clean meals ✔️ Rest & recovery (no sle

804 likes

How to fully engage your glutes with hip thrusts

Get ready to level up your workout with these killer hip thrust variations! Whether you’re aiming to target those glutes, hamstrings, or quads - know the difference to work the right muscles in your next training session. More quads = feet further in More glutes = 90 degree angle More Hamstri

2149 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

3300 likes

How to Build Rounder Glutes 🍑

I didn’t get lifted glutes or fuller quads from doing random workouts. I picked a set of lower body exercises and stayed consistent with them over a period of time. Hip abductions for that hourglass illusion. Goblet and sumo squats to build shape and depth. Leg extensions so my quads actually

1585 likes

Struggling to activate Your Glutes & Inner Thighs

It's tough to target your glutes and inner thighs because most women are 90% quad dominant 🤷🏻‍♀️ meaning your quads naturally take over during exercises like lunges, squats, or deadlifts without you even realizing. 🧠 That’s why I’m sharing these exercises, which might seem weird and diffe

732 likes

GROW YOUR GLUTES IN 6-8 WEEKS USING THIS METHOD 🫶

Bulgarian squats, or Bulgarian split squats, are a single-leg exercise where the rear foot is elevated on a bench while the front leg performs a squat. This move targets the quads, glutes, and hamstrings, improving lower-body strength, balance, and stability. I used to hate doing this workout, I

6328 likes

A close-up of a person's legs in athletic wear, with the text "THICK THIGHS Go to Quad & Glute Exercises" prominently displayed. Emojis of an ambulance, fire, and a red heart are also visible, along with a yellow pulley system.

Details for 'Workout 1' including warm-up, main workout exercises (squats, lunges, leg press, Romanian deadlifts, glute bridges, leg extensions) with sets and reps, and cool-down. Illustrations show Romanian deadlifts and glute bridges.

Details for 'Workout 2' including warm-up, main workout exercises (barbell squats, Bulgarian split squats, deadlifts, hip thrusts, step-ups, cable kickbacks) with sets and reps, and cool-down. Illustrations show dumbbell deadlifts, cable kickbacks, and Bulgarian split squats.

Top 10 Exercises for Big Glutes🍑 and Quads🥵

Which ✨muscles✨ are primarily targeted during each exercise❓ ✨Workout 1✨ ❓Squats: Primarily target the quadriceps, hamstrings, glutes, and lower back muscles. ❓Lunges: Engage the quadriceps, hamstrings, glutes, and calves. ❓Leg press: Target the quadriceps, hamstrings, and glutes. ❓Romania

785 likes

Beginner Friendly Quads & Glutes Workout!

Welcome to your quads and glutes workout! This is a great place to start if you're new to strength training. To get the most out of your workout, it's important to focus on proper form and gradually increase weight and reps as you become more comfortable with the exercises. Here are some

860 likes

Legs & Glutes Kettlebell Only!

Minimal equipment workouts are my favorite 🥰 grab a (heavy) kettlebell and gut it going! I like to lift heavy on lower body days, especially when I’m trying to bulk. In order to grow your glutes or quads and just your lower body in general, you need to prioritize protein and don’t be afraid to lift

954 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.

808 likes

Glutes & Quad workout 🍑

save this and make this your next leg day you will be plumped! 🔥 #glutesworkout #quadsworkout #legday🍑

46 likes

CABLE-ONLY QUADS + GLUTES ♡ workout details below⬇️

Workout details below ♡: - Goblet squats (4x10) - B-stance RDLs (4x12) - Reverse Lunges (4x8 each leg) - Glute medius kickbacks (3x12 each side) please ensure to hydrate to your dynamic, stretching prior to this workout, and do your static stretching afterwards ♡ Follow for more workou

186 likes

Grow your glutes not quads✨ cheat sheet🍑

#softfitness #GirlGrowth #lemon8challenge #letschat #stayactive

124 likes

A woman in athletic wear demonstrates a Bulgarian split squat, with the text overlay "QUADS VS. GLUTES" indicating a comparison of muscle engagement.

A woman performs a Bulgarian split squat with a narrow stance, labeled "more quad narrow stance," highlighting quadriceps focus with white lines indicating posture.

A woman performs a Bulgarian split squat with a wider stance, labeled "more glute wider stance," highlighting glute activation with white lines indicating posture.

Quads vs. Glutes

Smash your leg day! But know which muscle you are aiming to work more. In this post, I’m showing the difference between quads vs. glutes focused exercises. I hope this helps team! If you need glute focused workout programs sign up to my app 🤍 #lemon8partner #glutegains #glutegrowth #bo

709 likes

A woman in black workout attire poses in a gym locker room, showcasing her glutes. Overlay text reads "Slim Thick Workout" and "What Grew my Glutes & Toned my whole body + The 16:8 Diet."

A list detailing a Lower Body Sculpting Workout, including Hip Thrusts, Goblet Squats, Bulgarian Split Squats, Split Squats, Romanian Deadlifts, and Smith Machine/Free Weight Hip Thrusts, with recommended sets and reps for each exercise.

A list outlining a Cardio and Upper Body HIIT workout. It includes a Jumping Rope routine with intensity and cool-down instructions, and Circuit 1 of the HIIT Upper Body Workout with exercises like Wide-grip Lat Pulldown and Mountain Climbers.

Body Sculpting 🔥HIIT🔥Workout + Glutes 🍑

For beginners, start with lighter weights and gradually increase as you get comfortable. If you're new to working out, focus on mastering the form before adding more intensity. Feel free to mix these exercises or do them in sequence based on your preference. Additionally, consider incorporat

2725 likes

Glutes & quads 🍑

Tips pour devenir une morning gym girl: ⏰ mettre un réveil et ne pas snoozer (saute littéralement du lit) 👟prépare déjà ton outfit le soir d'avant 🍓pré-workout deja pret dans le frigo 🧘‍♀️ pratique ton mindset Je te garantis que si tu attends d'être motivée ou d'avoir le goût de t

225 likes

Fix your form - Grow Your Booty Not your Quads 🍑🔥⬆️

🍑1. Barbell Hip Thrust Setup Equipment Needed: Barbell Weight plates Bench or platform Barbell pad or towel (optional, but recommended for comfort) Step-by-Step Setup: a. Bench Positioning: Height: The bench should be about 16 inches high, ensuring that when you sit on the ground,

405 likes

Quads & glutes;)

Hit quads & glutes with me! Workout⤵️ Seated leg press (isolated➡️together) ✨4x10✨ RDL’s ✨4x10✨ Split squats ✨4x8✨ Sumo pulse squats ✨4x10✨ #explorepage✨ #workoutmotivation #workoutmotivation #workout #workoutoftheday #explorepage #fullbodyworkout

231 likes

Life && Achieve Rounder Glutes

🚨LINK IN BIO: 4 week programs 🚨 #lemon8creator #lemon8partner #lemon8fitnesscreator #glutesandquads #glutegains

182 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

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

6078 likes

Glutes vs. Quads

Save this video and use it next time you workout as a guide for which muscle group you want to mainly target. Small changes to your form will make a big difference whether you feel it more on your glutes or your quads. I hope this helps babe! Try my programs if you need glute targeted workouts 🫶

307 likes

Glutes & quads leg day vlog🍗💦

Glutes and quads are on fire today! 🔥 This workout is all about building that lower body strength. Let’s get stronger together! 🍑💪 #LegDayGoals #GlutesAndQuads #LegDayRoutine #StrongLegs #GymGirl #Lemon8Fit #FitnessJourney #LowerBodyWorkout #CurvesAndStrength #FitLife

69 likes

A woman in pink leggings and a white sports bra stands in a gym, smiling, with text overlay 'glutes + quads dumbbell only exercises'. She poses with her back to the camera, looking over her shoulder.

A woman demonstrates elevated heel squats with a dumbbell, showing the standing and squatting positions with heels elevated on a plate. Text details the exercise, targeting glutes and quads, with instructions for sets, reps, and form.

A woman demonstrates Romanian deadlifts with a dumbbell, illustrating the upright and hinged positions. Text explains the exercise targets glutes, providing instructions for sets, reps, and form cues like keeping a neutral back.

GLUTES + QUADS DUMBBELL ONLY EXERCISES 🍑🏋🏽‍♀️

Only got a dumbbell or two? Try these exercises that will leave your glutes on fire! Let me say that the first exercise (elevated heel squats) are an amazing exercise for your glutes and quads! Next we have Romanian deadlifts, make sure to perform the exercise slowly and controlled. Lastly, dumbbel

173 likes

A person in gray activewear performs a leg curl exercise on a gym machine. Overlay text reads "Thick Thighs Workout Routine 9 WORKOUTS TO GROW QUADS," indicating a guide for building quads and glutes.

Text outlining the anatomy of quads and glutes, listing the four quadriceps muscles (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the three gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus).

Text detailing key principles for muscle growth, including progressive overload, proper form and range of motion, adequate rest and recovery, and nutrition guidelines for protein and calories.

QUICK Workouts For THICK THIGHS & BIG GLUTES🍑

How to Grow Your Quads and Glutes: The Ultimate Deep Dive Developing strong, well-defined quads and glutes is about more than aesthetics—it’s about creating a powerhouse of lower body strength, improving athletic performance, and enhancing overall functionality. My guide will take a comprehe

982 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

473 likes

Beginner friendly glutes+quads routine

As a gym newbie I wasted a lot of time walking around unsure of what to do. Having a set routine before walking into the gym makes me more confident and comfortable during my workouts. I highly recommend this beginner one (feel free to modify however necessary) if you want to work the lower bod and

31 likes

Quads and glutes workout

This is what I did today🤓 #glutedayroutine #gluteday #quads #glutesandquads #workout

54 likes

💥MORE GLUTES AND QUADS(save and try)

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #glutes #glutesworkout #glutesgrowth #summerbod #glutesandquads

122 likes

Build Killer Legs and Glutes at Home!💪🏼

No gym? No worries! A couple of dumbbells or kettlebells can work wonders right at home.🏠 If you’re serious about fitness, a set of dumbbells or kettlebells is one of the smartest investments you can make. With just these basics, you can train your whole body—no gym membership required!😊 For

442 likes

5 Gym Workout for Boosting your glutes and Quads

#backworkout #glutetransformation #bootyworkout #gluteswork #glutesworkouts #bodyworkout #gymgirlsoflemon8 #strike

74 likes

2 EXERCISES- Tone Your Quads & Build Your Glutes 🍑

These two exercises are a great way to tone your thighs and build your glutes. When doing legs remember we are aiming to lift heavy. I suggest doing 12-15 reps. On the sit to stand 10-12 reps each leg! #LetsGo #GetFitwithLJ #LegDay #Quads #Glutes

84 likes

When it comes to leg day your quads and hamstrings need to match your glutes! I used my 15lb kettlebell, 12lb dumbbells 15lb dumbbell and 70lb barbell 3 rounds 12-15 reps 🔥🔥 #GetFitwithLJ #legworkouts #LetsGo

91 likes

Target your glutes and Quads

Curious about my fitness secrets? My workout routine & Supplement picks reveal it all 🫶 Unlock your potential with my proven strategy 💥 #glutefocusedworkout #gluteworkoutvideo #glutesathome #glutesworkoutforbeginners #gluteroutine

1933 likes

This image illustrates a 'QUAD FOCUSED' leg press. It shows feet placed low on the platform and a side view where the knees pass over the toes, indicating a quad-dominant position.

This image demonstrates a 'GLUTE FOCUSED' leg press. It shows feet placed mid-platform and a side view where knees stay over ankles, forming a 90-degree angle at the lowest point.

Leg press CHEAT SHEET -how to target Glutes/Quads+

Where you put your feet during a leg press will determine if you’re using more Quads, Glutes or Hamstrings so if you dont know the difference you’ll get a lot out of this! Here are the visuals on what each one look like. Remember to get as low in the leg press as feels comfortable to you to

199 likes

How to grow glutes

Here's a one-week workout plan focused on growing your glutes. This plan includes a mix of strength training, isolation exercises, and some cardio to help enhance your overall fitness. Always remember to warm up before workouts and cool down afterward. Adjust weights and repetitions according t

604 likes

20 Min Legs & Glutes HIIT 🔥

Quick but intense legs and glutes HIIT that targets quads, hamstrings, and glutes while keeping your heart rate up. This workout mixes single-leg strength, squat variations, and explosive moves to build lower body strength and stability. Workout Format: 8 exercises 30 sec work / 15 sec rest 3

30 likes

A woman in a gym performs a leg press exercise, with text overlay "QUADS & GLUTES LEG WORKOUT" indicating the focus of the routine.

A split image shows a woman demonstrating the hack squat exercise, with text detailing "hack squat (3 sets of 6-8 reps)" and instructions for proper form.

A split image shows a woman performing leg extensions, with text indicating "Leg extension (3 sets of 8-10 reps)" and steps for the exercise.

Quads & Glutes Leg Day

Here's the routine: Hack squat (3 sets of 6-8 reps) - Place your feet about shoulder width apart close to the bottom of the platform - Squat down as far as you can - Push hard to come back up Leg extension w/ hold (3 sets of 8-10 reps) - Adjust the ankle pad height + distance, and th

105 likes

Hip-thrust set up hack that targets your glutes!

Easy hip-thrust set up hack that targets your glutes! Save this drill for later🔥 Make sure your knees are making a 90 degree angle, keep your chin tucked and engage your core. #embracevulnerability #lemon8challenge #hipthrust #glutes #glutesworkout #glutegrowth #fitnesstips #

1438 likes

A woman performs a hip thrust exercise in a gym, with text overlay indicating a hip thrust form check and the importance of foot placement for muscle targeting.

A woman demonstrates hip thrusts, showing how different heel placements target specific muscles: blue arrow for hamstrings, green for glutes, and pink for quads.

A woman performs a hip thrust, with arrows highlighting key form cues: maintaining a neutral spine and keeping feet firmly planted on the floor.

struggling to feel your glutes during hip thrust?

foot placement makes a HUGE difference in what muscle you will feel during your hip thrust. If you're doing hip thrust, you are most likely wanting to target your glutes but most people struggle and feel it in either their hamstrings or quads. If you place your heels farther out (blue arrow

27 likes

GROW GLUTES NOT QUADS W THIS SIMPLE HACK✨

POV You unlocked the glute growth cheat code, for ✨pilates meets weight training✨, now your glutes are lifted and belly has never felt tighter🤌🏼 This is one of my FAVORITE glute exercises directly from my Shelf, Burn & Snatch challenge on my app bc gym besties don’t gatekeep🩷This isolates t

190 likes

Want Thicker Thighs & Glutes? Try THIS! ✅

Combining the trap bar deadlift with the sissy squat machine is an effective way to target both the thighs and glutes in one workout. The trap bar deadlift emphasizes hip extension, engaging the glute max and hamstrings, while the neutral grip and elevated handles allow for greater knee flexion, re

133 likes

A woman in pink leggings and a sports bra stands with her back to the camera, showcasing her glutes. Text overlay reads "BEGINNER'S GUIDE GROW YOUR GLUTES From Flat to Round & Juicy."

Text details the anatomy of the glutes, describing the Gluteus Maximus, Medius, and Minimus, with an anatomical diagram illustrating these muscles and surrounding structures like the pelvis and sacrum.

Text outlines how to gauge strength and level for glute workouts, focusing on bodyweight strength, range of motion, and endurance, advising beginners to start with bodyweight and machine exercises.

How to Grow Your Glutes FAST as a Beginner🍑🔥

If you’re new to fitness, starting with glute workouts is one of the best ways to build strength, improve posture, and feel more confident in the gym. But I know how overwhelming it can be to figure out where to start, especially if you’ve never worked out before. Don’t worry—you don’t have to know

156 likes

Improve your RDL’s to Build your Legs & Glutes🔥

I wanna highlight the biggest differences between the correct & incorrect form: 1️⃣. Hip Hinging: which basically means pushing your hips backwards as you are going down (your should drive your hips back until you feel your hamstrings/glutes burn) 2️⃣. Keeping a Neutral spine: Keeping you

466 likes

See more