BACKROUND

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

Cutest backrounds ever for summer! So cute and aesthetic. ⭐️Overall rating: 10/10: #summerwallpaper

If you want to create a fuller, rounder glute shape, it’s important to be targeting each region! 🍑 I never realized how much of a difference such simple adjustments can actually make, but now that i’ve tried them i’m never going back🙌 These been SO helpful in becoming more intentional with my mov

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

Target your glute medius to get that rounded shelf! Dumbbell step-ups: Do 3 sets of 6-12 reps - Get a platform roughly mid-thigh height - Hold the dumbbell on the working leg side - Step up onto the platform, using hand for balance (but don't use it to pull yourself up) Single leg pre

Smith machine split squat The extra stability of a smith machine helps your focus on using your glutes: - Set up a small platform to elevate your back foot - Lower yourself into a lunge position - Push back up using the front leg Single leg RDL This single leg variation targets more of the

To get some nice round glutes in the new year while staying in the comfort of your home, try this beginner workout: Fire Hydrants: 20-30 reps per side -- Start on all fours in a tabletop position with your hands under your shoulders and knees under your hips. -- Keeping your knee bent at 90 de

Step ups: 3 sets of 8-12 reps These give an amazing stretch on the glute to add roundness to the bottom and side glute: - Hold the dumbbell on the working leg side - Step up onto the platform, using hand for balance as needed but don’t pull yourself up Reverse lunge: 3 sets of 8-10 reps Addi

Romanian deadlift: 3 x 8-10 - To target more glutes and less hamstrings, add a bit more bend at the knee - Focus on pushing your hips towards the back wall - Squeeze your glutes the whole time Cable kickback: 3 x 10-15 - Kick back and outward at a 45° angle to hit your glute medius more (thi

I hope our like these backgrounds and profile pictures Please don't hate because this is my first post on lemon8

Hip thrusts: 3 sets of 8-12 reps - Start with your shoulder blades against a platform and feet planted on the ground - Push the bar up with your hips, tucking your tailbone, - Come back down, avoiding arching your back Barbell RDL: 3 sets of 8-12 reps - Brace your core and push your hips bac

i love these together so much to a point where i simply cannot do one without the other. even if it’s not on the workout agenda, if i’m doing good mornings, next thing you know i find myself reaching my toes back, hinging at the hip, and getting in position for b stance😂 the pump is soooooo worth

Round your glutes with this Barre/Pilates infusion glute workout. One of my FAVORITE new workout classes is this barre x Pilates class. We combine mat pilates & barre to strengthen & lengthen our muscles. Full glute workout⬇️ 1. Heel elevated squats x 15 grab the bar with your right ha

Grow a round upper shelf at home with just a resistance band - do this workout 3x per week: Glute kickbacks: 3 sets of 20 reps (per leg) - Hold the resistance band with both hands out in front of you - Loop the other end of the band around the bottom of your foot - Squeeze your glute to lift

I'm a leggings girl until I die, I absolutely hate wearing shorts to the gym. So, you can say I'm pretty credible when it comes to finding the best pairs of leggings that exist out there. Of course, these are still pricey, but they are definitely on the less expensive side compared to brand

This is the last batch of wind spinners I made. Now all I have to do is send them to my mom. I made them for her so she can sell them at her shop. And to get feed back from customers on what they think. #HANDMADE #crochet #windspinners #summervibes #fyplemon8