My Christmas turkey hams coming next

A woman in green activewear stands in a gym, leaning on a squat rack. Overlay text reads 'LEG DAY GLUTES AND QUADS', indicating the focus of the workout. The image promotes a combined glute and quad workout.

A woman performs front squats in a gym, holding a barbell across her shoulders. The overlay text 'FRONT SQUATS 3 x 8' specifies the exercise and repetition scheme. She is wearing headphones and light-colored pants.

A woman performs Romanian Deadlifts (RDL) with a barbell in a gym, bending forward at the hips. The overlay text 'RDL 3 X 8' indicates the exercise and repetitions. She is wearing green shorts and headphones.

Grow your glutes and hams with this leg day

This is for the girls that have limited amount of days to lift and need to combine their glute and quad days! 💪🏻 Save this post so you easily pull it up for your next leg day 😋 When I have to consolidate my glute and quad days into one because of a busy week, this is my favorite to still ha

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Glute Focused Easy workout

Targets back, glutes, and hams all in one 👏🏼 Follow for more. #glutefocusedworkout #glutesworkoutforbeginners #glutedayworkout #gluteworkoutvideo #glutefocused

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glute and hamstrings workout! ✨🫶

#glutesandhamstrings #glutesfordays #glutegrowthworkout #bodytransformation #glutesandhams

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A low-calorie, high-protein dessert in a clear dish, topped with crumbled speculoos cookies, a drizzle of speculoos cookie butter, and two whole speculoos cookies. The image has decorative hearts and flowers.

A hand holding a container of vanilla nonfat Greek yogurt, labeled with 15g protein and 0% milkfat. Text overlay indicates it's from Aldi.

A hand holding a box of zero sugar vanilla instant pudding mix. Text overlay suggests mixing about 1 tablespoon into yogurt.

My favorite low cal, protein Biscoff dessert! 😋

Swipe through for the recipe! Also try with the cheesecake jello next time. So good! 💗 #caloriedeficitdesserts #highproteindessert #proteindessertrecipe #fitdesserts #proteindessert

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u ask I deliver— QUADS + HAMS workout !!!!! aka the spiciest day of the week ❤️‍🔥🎧🌶️ ( usually I would start with adductors but this gym doesn’t have the machine ❤️‍🩹 ) 1. Lying hamstring curl - emphasizing pausing at the top to fire up the hammies 2. Heel elevated smith machine squats - focus

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A woman in a tan long-sleeve top and olive shorts stands sideways in a gym, showcasing her leg muscles. Text overlay reads "MY WEEKLY QUADS AND HAMS WORKOUT," indicating the focus of the content.

A woman performs single-leg hamstring curls on a gym machine. The text overlay specifies "SL Hamstring curls (Can also use seated/lying curl machine) 3 x 12-15 per leg," detailing the exercise and set/rep count.

A woman performs hack squats on a machine in a gym, with green resistance bands attached. The text overlay states "Hack Squat 4 x 10-12," indicating the exercise and its recommended sets and repetitions.

MY WEEKLY QUADS & HAMS WORKOUT

I train my glutes separate from quads and hams because I like to really separate/isolate the muscle groups in my legs! I give glutes their own day because I want to make ensure they get worked hard enough without distributing any energy to other muscle groups! My quads and hams tend to be mo

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grow your quads and hams

This is a SUPER effective workout for building those quads and hammies! I like to train these muscle groups together so the glutes get their own focus on my other leg day! You don’t need a lot of equipment to work your quads and hams well, and you definitely don’t need to be barbell back sq

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A woman in a gym, wearing headphones and workout attire, takes a mirror selfie. Overlay text reads "Smith Machine Only Glute Routine," indicating the focus of the workout. The gym environment is visible in the background.

A woman performs Smith machine hip thrusts in a gym, lying on her back with a padded barbell across her hips. The text overlay specifies "Smith machine hip thrusts 4x10," detailing the exercise and repetitions.

A woman performs a Bulgarian Split Squat using a Smith machine in a gym. She has one foot elevated on a bench behind her. The text overlay indicates "Bulgarian Split Squat 3x8" for the exercise and sets/reps.

Smith machine only glute focus workout!!

Follow on insta as victorianievesmn 💪🏼 My Smith machine glute day saved for when the gym is packed 🥵 #glutesandhams #glutesonfire #workout #gluteday #workoutroutine

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Legs: Glutues & Hams with my favorite! 😘🤍 #activewear #gymgirlies #legday #fyp Fits: @Pursue Fitness Ft. sis: @B R I T I N E Y

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3 LEG PRESS STANCE VARIATIONS

Leg Press Powerhouse: 3 Must-Try Variations! Leg day got you down? Not anymore! Here's your guide to conquering the leg press: Standard: Sit tall, back pressed, feet hip-width apart. Lower to 90-degree knees, push up with heels & quads. Repeat! Low Foot: Same setup, scoot feet lowe

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my gym routine ⌚️🏋🏾‍♀️.

*Beginner Friendly* Monday: chest, shoulders, triceps 💪🏾 • chest press 3x12 • tricep press 3x12 • shoulder press 3x12 (10lbs-15lbs) • pectoral fly 3x12 • shoulder shrugs 4x15 • tricep cross 3x12 extra: calf raises 3x12 Tuesday: back, biceps, abs 🏋🏾‍♀️ • abdominal twist 2x1

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My Hammies are still sore from this one and it was Wednesday 😭 Full fit from @YEOREO DC:”VICTORIA883” ♥️ #gymtok #glutesandhams #legdayworkout #girlswholift #gymmotivation

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#airport #london #ontario #2025 #2026

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glutes & hams 🤝🏼 #builtbylinds #gymgirly #womeninfitness #gymtok #fitness #oneractive #gymfit #gymootd #glutetok #gluteworkout #glutes #legday #onthisday

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Glutes and Hams

Sharing my gym stuff so I remain consistent and maybe help someone along the way! #postpartumworkout #postpartumrecovery #weightlossandfatloss #the gym 💪🏽 #returningtoNPC

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I forgot to add that I also do hamstring curls on this day since it’s both glutes and hams day (6 sets all 4) and then I do some accessory exercises or core depending on time #mombutt #fyp #foryou #postpartum #postpartumjourney #postpartumbody #glutesworkout

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glutes and hams

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#احمد_سعد #مكسرات #سنة_جديدة #2026 #canada

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#fypシツ #happysunday 🤗 #happymonther day #i love you ✊mommy you are my 🫰🏻luckyxhams and you are my 🌏🌙everything in my life I love so much♥️😘thank you so God

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A woman with purple hair in a gym takes a mirror selfie, showcasing a '4 day GYM SPLIT for 2025' overlay. She wears a red top, black leggings, and headphones, with gym equipment in the background.

Your Next Gym Split ✨

#gymfitideas #gymsplit #girlswholift #gyminspo

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#لندنl #love #london #canada_life🇨🇦 #ontario

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GLUTES + HAMS workout

can’t wait to see how much more I grow this upcoming year #gainsongains #lifting💪🏼

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A must for your hamstrings and glutes!

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I knew she was coming for me next 😂

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#نبذة_عن_حديثي_مع_زوجي #اغاني #مازن_عساف #لفة_بسيارة #زوجي

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grow GLUTES + hams

MY staple workouts to grow glutes and hams

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#دعاء_يوم_الجمعه #يوم_الجمعة #قران #اللهم_صلي_على_نبينا_محمد #استغفرالله

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An open Bible page with handwritten notes and highlights on Genesis chapters 40-43, focusing on Joseph's imprisonment and dream interpretations, with a yellow sticky note about human fallibility and the importance of relying on God's timing.

A purple sticky note with a cartoon bear and text about seeing blessing and faithfulness, covering part of a Bible page discussing Pharaoh's dream and Joseph's interpretation in Genesis 40.

An open Bible page with extensive highlights and handwritten notes on Genesis 41, detailing Pharaoh's dreams of cows and grain, and Joseph's interpretation of seven years of abundance and famine, emphasizing God's control.

✨ Genesis 41–43 – God’s Plan in Motion ✨ 𝓃ℴ𝓉ℯ𝓈

📖 Key Verse: “It was not you who sent me here, but God.” (Gen 45:8, pointing ahead) 🟩 Key Notes: • Joseph rises from prison to power 👑 • God’s wisdom saves nations from famine 🌾 • His brothers bow unknowingly—dreams fulfilled ✨ • Testing begins: hearts re

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#ام_كلثوم #اغاني #غروب_الشمس_تصويري #رواقي_جوي_تصويري_تصميمي👌🏻🌸 #اجوائي

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Glutes/Hams: • Barbell Hip Thrust – 4x8–10 • Romanian Deadlift (Dumbbells or Barbell) – 4x8–10 • Bulgarian Split Squat (DBs) – 3x10 each leg • Glute Kickback (cable or machine) – 3x12–15 • Seated Hamstring Curl – 4x10–12 Core Finisher: • Cable Crunch – 3x12–15 • Hanging Leg Raises

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#دعاء_يريح_القلوب #يارب❤️ #يارب_فوضت_امري_اليك #الله #قران

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mondays are for hams & glutes🙂‍↔️ @AYBL dc: ‘CHANEL’🤍 #gym #gymtok full leg day deets in order: • leg curls 3x8-10 • hip thrust 3x8-12 • rdl 3x6-10 • glute kickbacks 3x12

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next semester is coming up soon!

#school #college #collegebag #collegeprep #collegeessentials

265 likes

A woman in a gym, wearing a black long-sleeve top and gray shorts, stands with her back to the camera, looking over her shoulder. The text overlay reads "3 ways to improve your RDLs."

A woman in a gym bends forward, holding a barbell with wrist straps. The text overlay advises to "wear grips or wrist straps to help your grip strength so you can lift more weight."

A woman in a gym bends forward, with her toes elevated on small platforms. The text overlay suggests to "elevate your toes or stand on a plate/platform to create a deficit for a better range of motion/stretch."

tips for getting better at RDLs

RDLs are one of the hardest exercises so if you’re struggling for any point of time, don’t be discouraged! There are several things you can do if you’re just not feeling they are correctly working your glutes & hams! Check your form first and try these tips to improve your RDL connectio

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Breakfast Casserole Bake

I love to make this breakfast casserole and eat on it for the week! Ingredients: -shredded hashbrowns -5 piece tube of flakey biscuits -6 eggs -breakfast meats of choice—sausage, bacon, Smokey links, hams -veggies (optional I usually omit)—mushrooms, peppers, onions -white gravy -shredde

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