65 followers

Follow

Follow

Follow

0 saved

4

10

My glutes Day

#gluteroutine #gluteworkoutforwomen #gluteworkout #fitnessjourney

2024/12/3 Edited to

Glute workouts are essential for building strength and improving posture. Incorporating exercises like sumo squats can enhance your fitness routine—consider adding variations to keep your workouts engaging. It’s vital to maintain proper form throughout each rep to prevent injuries and achieve the best results. Aim for 8-12 reps in 4 sets as mentioned, and gradually increase weights to challenge your muscles. To maximize effectiveness, pair your workouts with a balanced diet, ensuring you consume enough protein to support muscle recovery. Don't forget to allow rest days for optimal recovery. Engaging with communities, sharing progress on platforms like Lemon8, can also motivate you and provide new ideas for your glute exercises. Explore hashtags like #gluteroutine and #gluteworkoutforwomen to connect with others on a similar fitness journey and discover new techniques and inspiration!

Related posts

A side-by-side comparison showing a woman's glute transformation from March 2025 to September 2025, highlighting significant growth.

A woman performing hip thrusts in a gym, illustrating the principle of progressive overload with text guidelines for increasing weight based on rep count.

A text-based image detailing the 'Tuesday - Glutes & Legs' workout routine, including exercises like hip thrusts, leg press, RDL, adductors, and walking lunges.

How I grew my glutes in 6 months!🍑

My 12 week glute program & meal plan is LIVE! DM me for it or link it bio :) Disclaimer: I have off days, I have days I don’t show up, I have days I don’t want to eat clean. You can’t be perfect all the time. However if you aim to do these things and only fall short here and there…. the cons

7329 likes

A person in blue shorts and a sports bra holds a dumbbell, with various food items like meat, eggs, peas, shrimp, yogurt, and tofu floating around them. The text overlay reads 'Foods For Glute Growth What to Eat for Muscle Growth & Recovery'.

A chart titled 'PROTEIN SOURCES CHART' displays various foods like chicken breast, eggs, cottage cheese, salmon, lentils, tofu, shrimp, and bison, along with their protein content per 100g.

An infographic titled 'Top 5 Foods for Recovery' features images and descriptions of chocolate milk, tart cherry juice, peanut butter and banana sandwich, yogurt and granola, and a fruit smoothie.

Foods & Drinks I eat to Grow BIG & Strong GLUTES🍑

Muscle-building foods I use to fuel my fitness goals, along with some meal ideas I often to incorporate into my diet: 🥚Eggs: ✅Breakfast: Veggie omelette with eggs, spinach, onion, chicken sausage, and tomatoes. ✅Lunch: Egg salad sandwich on whole grain bread. ✅Dinner: Quiche with eggs, cheese

3632 likes

Workouts to Build Your Glutes Pt. 2✨

I have already made another post similar to this one before, so if you haven’t already I would suggest also checking that one out💗Also, just to get it out of the way I do not do all these exercises in one workout, the best way to see results is to rotate 4-6 of these each time as well as some other

2236 likes

A split image showing a woman's glute transformation, with a 'before' photo on the left depicting a flatter glute area and an 'after' photo on the right showcasing a more developed glute. Text overlays indicate 'HOW I TRANSFORMED MY GLUTES FROM This To this ✨'.

How i transformed my glutes🍑

Here is my lower body split 🫶🏼 Also keep in mind how important nutrition is, I can post some of my fav high protein meals and snacks if requested!🥩🍳🫐🍓 #glutetransformation #gluteroutine #gym #gymmotivation #summerbod

5048 likes

#glutebuilding #gluteday #gluteswork #Lemon8Diary

1173 likes

Smith Machine Exercises to Grow your Glutes🔥🍑

From top left to bottom right: 1. Hip thrust 2. Sumo-stance Back squat 3. Bulgarian Split squat (with a slight forward lean) 4. Single-leg RDL Save these and try them on your next glute day💪🏽 #glutegains #gluteworkout #gluteexercises #smithmachine #womensfitness #gymwome

1373 likes

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

2588 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

4 Exercises for Lifted Glutes & Flat Belly

Do this 2–3x weekly for a lifted glutes& tighter core 🔥 Pilates-inspired. Consistency matters. #pilates #pilatesworkout #glutes #coreworkout #homeworkout

10.7K likes

A woman in orange leggings performs a squat in a gym, with text overlay 'Foods for Slim Waist Big Glutes' and 'YOU CAN HAVE ABS & BIG, JUICY GLUTES! Swipe'. Two peach emojis are at the top left.

A 'Macro Food List' categorizes foods into Lean Protein, Higher Fat Protein, Produce, Moderate Protein, Healthy Fats, and Carbs: High Fiber/Complex, providing examples for each category.

A list of low-carb, high-protein foods including meat, poultry, fish, seafood, eggs, dairy, plant-based proteins, nuts, and seeds. Text indicates more nutrition information is in the description.

Foods that Grow Glutes 🍑 & Keep Stomach BloatFree🍋

Are you aiming to grow your glutes while keeping your stomach lean and bloat-free? Here's an in-depth guide I use to help me achieve those booty gains without the bloat. 💪🍑 Why Focus on Specific Foods? Choosing the right foods not only supports muscle growth but also helps maintain a l

10.8K likes

A side-by-side comparison showing a woman's glute transformation, with a 'before' image on the left and an 'after' image on the right, illustrating glute growth and waist shrinking.

A pink graphic detailing Monday's glutes and hamstrings workout, including Bulgarian split squats, hip thrusts, RDLs, step-ups, and sumo squats with sets and reps.

A pink and orange graphic outlining Tuesday's cardio and abs workout, featuring stair master, bridge marches, knee tuck crunches, reverse plank marches, in & outs, and planks.

How i grew my glutes 4+ inches 🍑💪🏽

<Saturday and Sunday are my two rest days> —Tips to change physique: • eat a balance diet with high protein meals • improve your form till it’s perfect before doing a heavier weight • don’t skip any glute days • cardio it’s what’s going to lower your fat percentage faster, the stai

24.8K likes

GLUTES AND QUADS

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

1819 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

3653 likes

A person in dark workout attire with a resistance band around their thighs, in a bent-over position, with text overlaying "At Home BOOTY WORKOUT Lift Your Glutes." The background shows a blurred image of a person in a yellow and purple jersey.

Four panels show a person demonstrating glute exercises: squats, lunges, abductions with a resistance band, and kickbacks with a resistance band. Text indicates "3x10 Each" for the exercises.

A person in a squat position, viewed from behind, with a white text box overlaying the image. The text lists workout tips: rest, slow movement, increased resistance, core engagement, and breath focus.

Grow Your Glutes at Home

Here’s a booty day workout you can do at home: 🌶️Squats 🌶️Lunges 🌶️Abductions 🌶️Kickbacks Complete each exercise for 10 reps (per side) then repeat 3 times. My Tips: • Get ample rest in between sets. • Go really slow to feel the burn. • Increase the resistance over time. • Ke

2497 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

2728 likes

A side-by-side comparison showing a woman's glute transformation in 30 days. The left image shows her at 187 lbs in a grey suit, and the right at 182 lbs in black shorts, highlighting glute growth from home workouts.

A 'Before' image showing a woman in a grey full-body suit, emphasizing her glutes. Text indicates 'Trusting the process' and 'Sticking to my workouts 5/6x a week' as part of her fitness journey.

An 'After' image showing a woman in black shorts, highlighting her glutes. Text details her diet: '100G/Day Protein', '1700 cal deficit', and '100oz/Day Water' for her transformation.

Home Workouts That Grew my Glutes 🍑 (30 days🍋)

Home Workouts that grew my glutes while losing weight👇🏼 These workouts are from home with and without dumbbells!🫶🏼 Without Dumbells👇🏼 BW pop squats 4x40 seconds Lateral Jump Squats 4x40 seconds Air squats 4x30 seconds Wall squats 3x30 seconds With Dumbells DB Swing 4x30 seconds DB

2253 likes

A side-by-side comparison showing a woman's glutes before and after growth, with the text 'how i grew my glutes 4+ inches' overlaid. The 'after' image highlights a more rounded glute shape.

A woman taking a mirror selfie in a gym, with text explaining her glute growth strategy: 'Working out 2-3x a week incorporating strength training... Progressive overload & creatine helped me build strength'.

A smiling woman in a gym, wearing headphones, with text detailing her high-protein diet: '30-35g of protein per meal, adding in one snack... fruits and carbs before workouts changed the game'.

I GREW MY GLUTES 4+ INCHES. HERE’S HOW…

Ok ladies if you clicked on this I know you are probably looking to grow your glutes! If you’ve tried multiple workouts, diets, and programs with no luck, try by adjusting your daily habits first. When you start by putting yourself first, such as your protein intake, being consistent with your work

3297 likes

Struggling With Flat Glutes ?

Alright, here’s the move: for that first exercise with the medicine ball, grab a lighter one. Trust me, it’s not about loading up with heavy weight; it’s all about dialing in that mind-muscle connection. Here’s a little science for you – by focusing on lighter weight, you’re actually helping your b

728 likes

How to Grow your Glutes 🍑

1. Split Squats 2. B Stance RDLs 3. Sumo Squats 4. Cable Kickbacks #gluteexercises #glutes #legday #legworkout #legdayroutine #gluteworkout #glutegrowingtips #glutegains

2758 likes

A woman in black athletic wear stands in a gym, holding a phone. Text overlay reads "Sculpting Abs and Grow Glutes" and "Nutrition Exercises & myths," indicating the article's focus on fitness and diet.

A list of Glute Maximus Exercises, including Squats and Deadlifts, is presented with checkboxes. Below, a myth about weightlifting making women masculine is debunked, explaining that it enhances feminine curves.

A list of Glute Medius and Minimus Exercises, such as Side-Lying Leg Lifts and Clamshells, is shown. A myth about 'toning' muscles without building bulk is clarified, emphasizing muscle building and fat reduction.

🍑Grow Big Glutes & Well-Defined Abs + Nutrition ℹ️

🍑Glute Maximus Exercises🍑 🍑Squats: Stand with feet shoulder-width apart, lower into a squat by bending your knees and pushing your hips back, then return to standing. Aim for 3-4 sets of 8-12 reps. 🍑Deadlifts: Stand with feet hip-width apart, hinge at your hips to lower the weights towards th

4215 likes

A woman in a black swimsuit showers outdoors with a beach and ocean in the background. Overlay text reads: "Want BBL Accusations 9 things You must do to Grow a 🍑 & keep ur tummy slim."

Text describes incorporating compound lifts like squats, deadlifts, and lunges. Below, three pink boxes list examples of Compound Exercises, Isolation Exercises, and Assisted Exercises for glute growth.

Text explains progressive overload by gradually increasing weight and intensity. A graphic titled "WAYS TO PROGRESSIVE OVERLOAD" illustrates increasing load, reps, range of motion, improving form, and slower rep speeds.

Recipe for the juiciest glutes on the 🌎🍑

Are you looking to grow your glutes while keeping your stomach slim and bloat-free? I've got some tried-and-true tips that will help you achieve those peachy goals. 🍑Incorporate Compound Lifts: Focus on exercises like squats, deadlifts, and lunges that target the glutes and involve multiple

20.2K likes

A woman in a gym takes a mirror selfie, posing with a water bottle on the floor. Text overlay reads 'DUMBBELL ONLY GLUTE WORKOUT', indicating the start of a fitness routine.

A woman runs on a treadmill in a gym with large windows overlooking an outdoor scene. Text overlay states 'warm up: 10 minute run', detailing the initial part of her workout.

Two panels show a woman demonstrating Bulgarian split squats with dumbbells. Text overlay specifies 'bulgarian split squats: (3x12)', illustrating the exercise's starting and lowered positions.

DUMBELL ONLY GLUTE WORKOUT (ROUND GLUTES) 🍑

here is my Monday dumbell only glute workout!! warm up: - first i start off with stretching for about 10 minutes - then right into a 10 minute run at a moderate pace, I usually jog/run about 1/2 a mile. Lift: - bulgarian split squats (3x12) - elevated reverse lunge (3x10) - elevated

1368 likes

GROWING YOUR GLUTES ✨🍑

Having trouble on trying to figure out what workouts to do on GLUTE DAYS? Want to build stronger, fuller glutes? Here are 7 must-do exercises to target your glutes, plus a treadmill finisher to maximize your results! 🔥 💜 Hip Abductor Machine – Sit back (15x) + Lean forward (15x) 💜 Smith Machine

1729 likes

Kettlebell Glutes + Legs (For Muscle Imbalances)🌸

Workout Details below: - Sumo Squats (only compound exercise in this routine) - Bulgarians - B-stage goblet squats - B-stance RDLs - Single-leg hip thrusts 6 WEEK Hourglass Challenge Linked in Bio 🔗🍑 Follow for more 🤍 _ #glutesday #muscleimbalance #foryu #glutegrowth #l

356 likes

Grow your glutes 101

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

454 likes

A person takes a mirror selfie in a gym, wearing black activewear. The image features text overlay 'QUADS + GLUTES (beginner friendly)' and 'Lemon8 @marisanmorales'.

A person performs leg presses on a leg press machine in a gym. The image includes text overlay 'leg press 3 x 8-10' and 'Lemon8 @marisanmorales'.

A person performs hip thrusts using a hip thrust machine in a gym. The image displays text overlay 'hip thrusts 3 x 8-10' and 'Lemon8 @marisanmorales'.

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

998 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

917 likes

🍑 Random Leg Days Won’t Build Glutes

Let's be honest... most leg days are chaos. 😮‍💨 A few squats, a few kickbacks, then hope for magic. That's not a glute plan. 🔥 That's just sweating with no strategy. Hip dips, shelf, roundness... different zones need different focus. 📌 Random effort gives random results. A split b

442 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

‼️Do These Variations For Sexy Legs 🦵🏾 & Glutes 🍑

#legsession #legday #legpress #gymgirly #workouts

184 likes

This pilates glute workout routine is a great addition to your current strength training routine as a low impact glute day. I do Pilates for the lower body at least once a week paired with my weighted sessions. In my Shape Up challenge this is the way we train! Let’s workout together to target

1579 likes

Stretches for tight glutes, hamstrings, and hips

I used to struggle to feel my glutes working on my leg day, but once I added in stretches like these it made a big difference! #stretches #stretchesyoucandoathome #homestretch #stretchesforhips #gym

223 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

198 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 side-by-side comparison showing a woman's glute transformation, with 'BEFORE' on the left in shorts and 'AFTER' on the right in leggings, illustrating her glute growth journey.

A woman in a gym taking a mirror selfie, highlighting compound lifts like hip thrusts, back squats, and deadlifts, which are essential for glute growth.

A woman in a gym mirror selfie, illustrating the importance of consistency for glute growth, including hitting legs twice a week and sticking to a routine for 6-8 weeks.

HOW I GREW MY GLUTES 🍑

this is what helped me make some REAL glute gains!✨ it took me awhile to actually see growth because i would follow whatever influencers told me to do! i wasn’t doing any compound lifts. as soon as i started doing them with good form i REALLY saw the growth! compound lifts, consistency, res

1014 likes

Deepen your Squats to Build your Legs & Glutes🔥 

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri

1331 likes

A woman in workout attire, with headphones, stands facing away, looking over her shoulder. Text overlay reads "HOW TO UTILIZE PROGRESSIVE OVERLOAD to grow your glutes."

A woman is shown using a leg curl machine in a gym. Text overlay defines progressive overload as gradually increasing weight, sets, reps, or intensity over time to challenge muscles.

A woman in a sports bra and shorts stands in front of a mirror. Text overlay explains how to progressively overload by increasing reps and then weight.

DO THIS TO GROW YOUR GLUTES 🍑

If you want your glutes (or any muscle) to grow you need to utilize progressive overload !! ⚡️So first let’s talk about what progressive overload is… Progressive overload is when you gradually increase weight, sets, reps, or intensity overtime to consistently challenge your muscles. 🌱 HOW T

1780 likes

3 Warm Up Moves for BIGGER Glutes 🍑✨

If you are skipping the warm-up you are skipping out making MORE gains. 🤷🏼‍♀️ One thing I prioritize before any lifting workout is doing 3 warm-up movements to help my body get ready for the WORK I am about to put it through. Going into a workout with “cold muscles” is only going to hold you bac

231 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

603 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 AND THIGHS

This full workout is on my YouTube- Get Fit with LJ I normally like to lift heavier when working legs but it’s been awhile since I’ve been able to work them so we have to start small. I’m using 12 lbs dumbbells and for the Good Mornings 15lbs. I did each exercise for 45 seconds 3 rounds 1 min rest

127 likes

Leg Day Workout - Glutes & Hamstrings 🍑

1: Eccentric Sumo Squat (4 x 8-10 reps) (4 sets): 2: Dumbbell Hip Thrust (10 reps) into KAS Glute Bridge (10 reps) 3: RDL (4 x 8 reps) (3 sets): 4a: Reverse Lunge (8 reps each) 4b: Cable Hamstring Curl (8-10 reps each) (3 sets): 5a: Cable Glute Kickback (8-10 reps each) 5b:

255 likes

You don’t need a gym to grow your glutes! ❌🏋🏽‍♀️🍑

used to think I needed hours in the gym to see results… Truth is — I was overcomplicating everything. Once I started focusing on simple, consistent movements like these, everything changed: ✔ My shape ✔ My confidence ✔ My discipline And no… I don’t spend all day working out. I just s

553 likes

ADVANCED Exercise that will GROW your GLUTES! 🫶

Save this 2-in-1 exercise for your next glute day 😮‍💨❤️‍🔥 don’t forget to go heavier each set👏🏼 For 1 rep: -Wall B-Stance RDL right into Bulgarian Split Squats Complete 3 sets of 12 You got this 💪 #glutesworkout #glutes #rdl #bulgariansplitsquat #glutegains #rdls #rdlworko

71 likes

See more