Empress Mitt Bee 🤍👸🏾👑

350 followers

Follow

Follow

Follow

4 saved

3

11

10.10.10 Glute Bridges

I am all for doing hip thrusters for a nice booty! However, I have found that I can get stronger and heavier with glute bridges! It is true just targeting your glutes! Give this 10.10.10 motion to grow your glutes! #glutegains #glutechallenge #gluteshelf #glutesexercises #glutesathome

2025/1/31 Edited to

The 10.10.10 glute bridge is an effective exercise that promotes glute strength, activation, and growth. By focusing on this movement, you can isolate your glutes, improving stability and form during workouts. Incorporating variations like single-leg glute bridges can further challenge your muscles, enhancing overall strength. In addition, proper cooldown and stretching routines after your workout can aid recovery and flexibility, ensuring that your gains translate into real-world strength. Alongside this exercise, maintaining a balanced diet high in protein supports muscle recovery and growth. Consistency will produce the best results; aim to incorporate the 10.10.10 glute bridges into your weekly workout regimen for optimal gains. Ultimately, whether you're a beginner or looking to refine your fitness journey, this exercise can lead to notable changes in your physique, particularly as it relates to enhancing your glutes. Make sure to track your progress and adjust your techniques as needed to continue challenging your body.

11 comments

Courtney James Harrison 💜

💜💜💜💜

Related posts

A person in light brown activewear stands with their back to the camera, showcasing their glutes. The image has text overlay 'LAZY GIRL GLUTE WORKOUT' and a dashed line highlighting the glute area.

A person performs Table Top Hip Thrusts, lying on their back with knees bent and a resistance band around their thighs. The text 'Table Top Hip Thrusts 3 x 12' is overlaid.

A person performs Kneeling Kickbacks on all fours, with a resistance band around their thighs and one leg extended backward. The text 'Kneeling Kickbacks 3 x 10 each side' is overlaid.

Lazy Girl Glute Workout

Not really lazy because you are getting the work done! But this exercise is perfect for those days when you are just not feeling it but still want to get a workout in. It is more of beginner workout so this is great if you’re just starting out your journey! The resistance weight that you use can be

37.3K likes

Glute Guide to Grow your Glutes ✨💚

Your favorite gym girl guide to growing glutes 🧚 Save for your next glute day & share with your gym bestie 🫶🏼 Full workout ✨ 1. KAS Glute Bridges - 4x8-12 2. RDLs - 3x8-12 3. Step Ups - 3x8-10 each 4. Abductions - 3x15-2” #gluteworkoutinspo #gluteworkout #glutedayworkout #glu

12.3K likes

A woman in a black sports bra and green shorts takes a mirror selfie in a gym, standing next to a Smith machine. Text overlay reads "GROW UR BOOTY AND Keep Tummy Slim," with peach emojis and arrows highlighting her glutes and waist.

A workout plan for "Day 1: Glute Power & Strength" lists exercises like Barbell Hip Thrusts and Leg Press with sets and reps. Below, line drawings illustrate various leg and glute exercises, including leg presses and step-ups.

A workout plan for "Day 2: Glute Isolation Day" lists exercises such as Smith Machine Glute Bridges and Dumbbell Romanian Deadlifts with sets and reps. Line drawings depict various glute and leg exercises, including glute bridges and cable abductions.

Body sculpting Glute Workout & Ab Circuit🔥🍑✨

There’s a common belief that if you want to grow your glutes, you have to bulk up and gain weight—but that’s far from the truth! You can build strong, well-rounded glutes while keeping your waistline tight and slim. The secret lies in smart workout choices, focusing on specific muscles, and maintai

4466 likes

A person kneels on a mat in a gym, demonstrating the start of a glute warm-up routine. The image has a text overlay "GLUTE DAY Warm Up".

A person holds three colorful resistance bands (yellow, blue, orange) in a gym, with text indicating "Equipment needed: Resistance Bands".

A person performs kickbacks with a yellow resistance band around their thighs, leaning on a squat rack in a gym. The text overlay indicates "Kickbacks (4x25 each side)".

🔥10 MINUTE GLUTE WARM UP 🔥

If you want those glutes babe, you gotta WARM UP! 😫 I personally love adding resistance bands into my regiment because: - enhanced stretching and mobility - greater muscle stimulus - improved strength & athletic performance - influence muscle toning and SO much more ✨ Definitely

75 likes

BED GLUTE WORKOUT 🍑🍑🍑

Another bed series workout for you! I absolutely love these glute exercises because they are so effective at targeting the largest part of the glutes (gluteus maximus). The key with these exercises is to squeeze each and every muscle. You may also add a resistance band for an extra challenge! Here

4032 likes

A top-down view of a person's feet in white sneakers on a gym floor, next to a bench with dumbbells and a water bottle. Text asks about a 5-day glute growth and slim waist workout plan, with a response 'I got you->'.

A black screen displays the 'Day 1: Glutes & Core' workout plan, including warm-up, exercises like Barbell Hip Thrusts and Cable Kickbacks, and a Stairmaster finisher. It also shows the date and a 'Follow for more' prompt.

A black screen displays the 'Day 2: Upper Body Strength' workout plan, including a rowing machine warm-up, exercises like Dumbbell Bench Press and Lat Pulldowns, and a HIIT sprints finisher. It also prompts to 'Check link in bio'.

5 day workout plan for glute growth 🍑🔥

#glutesworkout #glutes #gymmotivation #gymgirlie #gymlifestyle

1626 likes

Upper glute workout for the shelf🍑

Grow & tone your upper glutes with this at home workout. The only equipment needed is a resistant band to go above your knee. 1a. Squats 3 x 12 1b. Lateral walks 3 x 30 total 2. Kickbacks 3 x 15 per leg 3a. Glute bridge 3 x 15 3b. Abductions 3 x 15 3c. Single leg glute bridges 3 x 10

407 likes

Quick at home glute routine🍑

#glutegrowingtips #fitnesstips #glutehomeworkout

2016 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

8733 likes

This image illustrates five glute exercises: Squats, Pointed Butt Lifts, Fire Hydrants, Heel Kicks, and Bridges. It also details the daily repetition counts for these exercises for Day 1 through Day 6 of the challenge.

30 day glute challenge

#fitness #workout #30daychallenge #glutes #growyourglutes #gluteworkouts #wellness #lemon8challenge #glutegains #lemon8diary @Lemon8 Fitness be sure to take rest days to rest your muscles when needed, this does not have to be completed in exactly 30 days!

32.2K likes

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1221 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1686 likes

A side-by-side comparison showing a woman's glute transformation from a 'Square' shape to a 'Round' shape, illustrating the results of targeted glute training. The left image shows a square glute shape, and the right image shows a rounder glute shape.

A woman in a gym demonstrating proper glute activation, emphasizing the importance of mind-muscle connection. Text highlights starting with abductions to isolate upper glutes and mentions banded lateral walks, kickbacks, and glute bridges as warm-up exercises.

A woman performing a single-leg exercise on a gym machine, illustrating single-leg movements for glute isolation. Text explains these movements activate one glute at a time and lists examples like single-leg hip thrusts, step-ups, and Bulgarian split squats.

WHT I WISH I KNEW AS A NEWBIE:GLUTE SHAPE EDITION✨

What i wish i knew as a beginner at the gym!! Understanding how to train for your glute shape so you can outsmart your “genetics”✨ It came down to these 3 areas: -Proper glute activation -Single leg movements -Glute isolation exercises Most plans out there end up overtraining you

1808 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

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

simple + effective glute workout 🍑

heavy kas glute bridges 5 x 8 dumbbell rdls 4 x 8 single leg press 4 x 10 hyperextensions 4 x 10 #glutes #glutestrength #gymgirly

64 likes

Insane Glute Pump🍑🩷

If you want a SEVERE glute pump try this superset!! Hip thrusts are my all time favorite glute exercise🍑🍑 My glutes have never burned so good! I incorporate this superset at the beginning of my workout every leg day and I’ve seen crazy results. It also helps keep my glutes awake for the rest

1407 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-Day Slim Arms & Glute Growth Plan

• Rest: Take 1–2 rest days (can be active recovery with stretching, Pilates, or walking). • Progressive Overload: Each week, increase either weight, reps, or time under tension. • Slim Arms Tip: Higher reps (12–20) with lighter/moderate weight + controlled tempo keep arms to

253 likes

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

3376 likes

A woman in a gym performs a donkey kick exercise on a mat. The image features text overlays like "Grow your Glutes," "TOP RATED EXERCISES," and "AT HOME OR GYM," indicating a guide for glute growth workouts.

A woman in a gym demonstrates the "Good Mornings" exercise, bending forward with hands behind her head. Text overlays specify it targets "GLUTES & HAMSTRINGS" with instructions for "Slow Hinge Motion" and "4x15 reps."

A woman in a gym performs "Glute Bridges" on a mat, lying on her back with hips raised and holding a dumbbell. The image highlights that it works "GLUTES & HAMSTRINGS" with a recommendation for "Slow thrust motion" and "4x12 Reps."

Top rated exercises for Glute growth 😮‍💨

Hey girlies! Today we are focused on glute growth 🍑 ➡️ I want to share a few of my top rated exercises that can be done at home or at the gym, to maximize glute growth during your workouts. 1. Good mornings 2. Glute bridges 3. Lunges 4. Sumo squats ➡️ All of these exercises can be do

954 likes

ROUNDER GLUTE ROUTINE!

#summerbod #glutesworkout #beginnerfriendlyworkout

432 likes

One of my many glute workouts!

Glute day! Never miss a leg or glute workout! Workout: 4 sets x 10,12,14 & last until failure. I progress overload every 2 weeks. Weights and keep the same amount of reps. I am doing: Good mornings Rdls Hip thrusters Glute Bridges Weighted Banded Hip Abductors #glutew

36 likes

Swipe for glute day Warm Up routine🍑

If you struggle to see growth in your glutes, try these warm ups before training. Move a steady pace, not to slow & not too fast. You want to be able to feel it with control ! If you want more post like this , just comment “🍑” #lemon8diarychallenge

23 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

873 likes

MY FAV JUICY GLUTE SUPERSET 🍑

heyyy y’all here is my FAV juicy glute superset that yall need to try!! - The workout consists of 10 regular hip thrusts, 10 glute KAS bridges, and a 10 second hold!! - Tips to remember are • don’t rush the movements, it’s important to take it slow and steady to challenge those glutes. • Ma

63 likes

Glute day routine!🍑

Glute bridges 3x12 with a ten second hold at the end Elevated rdls 3x10 Sumo squats 3x10 Step ups 3x10 on each leg Try this on your next glute day!! #glutedayworkout #gluteday #gymgirlsoflemon8

13 likes

An anatomical illustration of glute and leg muscles showing a '4 Weeks Rounder Butt Challenge'. It details five exercises: Leg Raises, Glute Bridges, Lunges, Donkey Kicks, and Leg Glute Bridges, each with a recommended 3 sets of 15 repetitions, targeting glute and leg development.

✨✨Glute Workouts for round booty✨✨ 🍑 💯

🍑 Get Your Booty Pumped! 🍑 Hey fitness enthusiasts! 💪 Are you ready to sculpt and strengthen that peachy booty? 🍑💥 Join me as we dive into some killer booty exercises that will leave you feeling strong, confident, and ready to conquer the world! 1️⃣ Squats: The classic booty builder! Drop it

9837 likes

Upper Glute Full Workout💜

As promised…here the full workout😚 This is what’s been helping me build upper glute fullness + shape! Gym set @Paragon Fitwear dc ‘MARIAE’ • Full Glute Workout: 1. KAS Glute Bridges - 4x10-12 2. Walking Lunges - 3x12 ea 3. Banded Thrusts - 3x20-30 4. Seated Abduction - 4x15-25 5. Cable Pu

481 likes

A smiling woman in athletic wear poses in a gym, with text overlay indicating "dumbbell glute exercises make it pop!" and a Lemon8 handle. She is introducing glute exercises for growth.

A split image shows a woman demonstrating glute bridges with a dumbbell on her hips. Instructions for 12 reps, 45 seconds rest, repeated 4 times are overlaid.

A split image shows a woman demonstrating sumo squats with a dumbbell. Instructions for slow and controlled squats, 12 reps, 45 seconds rest, repeated 4 times are overlaid.

TRY THESE DUMBBELL GLUTE EXERCISES FOR GROWTH!

There is no doubt that these exercises are a burner! They look so simple but they are so effective at targeting the glutes. Perform the following exercises: 1- Glute bridges: Perform for 12 reps, rest for 45 seconds, and repeat 4x. 2- Sumo squats: Squat slow and controlled… Perform for 12 r

222 likes

A bright gym interior with people on treadmills and large windows, featuring a text overlay that reads "my favorite Glute Day workout routine" in a stylized font.

A black background displaying a detailed glute day workout routine with white text, listing exercises like hip thrusts, glute bridges, Bulgarian split squats, glute kickbacks, and hip abductors with sets and reps.

A wide shot of a modern gym interior with large windows, showing various exercise machines in the foreground and people working out on treadmills in the background.

GLUTE DAY WORKOUT 🏋️‍♀️ ✨

Hi all!! I’m back with another workout routine, this time targeting glutes!🦵 This routine is AMAZING and will leave you sore for days! 4 SETS (on hip thrust machine) 💡 10 hip thrusts 💡8 glute bridges 💡hold until failure 3 SETS 💡8-10 bulgarian split squats per leg, holding weights in ea

33 likes

Glute Activation Warm-Ups 🔥

Struggling to feel your glutes during workouts? These 5 activation exercises will fix that! 🍑 Clamshells (12–15 reps per side): Lie on your side, keep your knees bent, and open your top knee while keeping feet together. 🍑 Kickbacks (12–15 reps per leg): Get on all fours and kick one leg back

98 likes

🍑 20 MIN DAILY CHIBI GLUTE & FULL BODY GLOW ROUTINE (BEGINNER FRIENDLY) ✨

A simple and soft 20-minute daily workout designed for beginners who want to move their body, build confidence, and stay consistent without pressure. This routine focuses on gentle glute activation, light fat-burning movements, and full-body stretching you can do at home. No gym needed just your ma

743 likes

A woman performs a barbell hip thrust in a gym, wearing headphones. The image highlights a 'JUICY GLUTE SUPERSET' workout, focusing on glutes, requiring a barbell pad, and taking 10-15 minutes.

Two panels show a woman demonstrating 'step 1: 12 regular hip thrusts' with a barbell. The top panel shows the starting position, and the bottom panel shows the peak contraction of the hip thrust.

A woman holds the top position of a barbell hip thrust in a gym, demonstrating 'step 2: 10 second hold.' She is wearing headphones and workout attire.

JUICY GLUTE SUPERSET WORKOUT 🍑

this is one of my STAPLES every glute day that really help with glute growth. The workout is 10 regular hip thrusts, right into a 10 second hold, then KAS glute bridges until failure. Working until failure is always a challenge but is fantastic for growing muscle! try this out and lmk what

149 likes

Glute & Hammies 🌸🌸

I am training with the amazing PosingbyLetty! Here was our workout! 4x10 elevated glute bridges 3x12 Superset hip thrust and kickbacks 4x10 weighted hyperextensions 4x8 abductors 💕💕💕 #glutegainz #glutesforbegginers #bodytransformation #gymgirlie #gymmotivation

5 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

AT HOME GLUTE WORKOUT

Will today be your day 1 or stuck on One day … Be your best self for your babies. As a fitness junkie and now a mommy of a toddler finding the time and or motivation can be hard. Let’s do this together! #momworkout #gluteworkout #momsthatworkout

8 likes

Outdoor/Park Glute Focused Workout

Equipment: Dumbbells 20lbs Long Resistance Band (25lbs) Loop Band (Heavy) Kettlebell 15lbs #gluteworkout #outdoorworkout #parkworkout #athomeworkout #athomeglutesworkout #legandgluteworkout #lowerbodyfocus #summerbod #bodytransformation #healthylifestyle2024

140 likes

Glute day cheat code

64 likes

A person in a gym mirror selfie, wearing a green graphic tee and pink leggings, with text overlay "45-MINUTE BOOTY BURN: BEGINNER-FRIENDLY GLUTE WORK" and Lemon8 branding.

45-Minute Booty Burn: Beginner-Friendly Glute Work

Ready to sculpt and tone your glutes? 🔥 This 45-minute beginner-friendly glute workout will have your booty burning and growing in no time! Perfect for anyone looking to get started on their fitness journey or add some variety to their routine. Let’s get those gains! 🍑💪 #GluteWorkout #BeginnerF

151 likes

30 Day EASY Glute Building & products 🍑

#bodytransformation #summerbod #glutes #musclebuildingtips #productrecommendations South Carolina

25 likes

See more