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MY GYM TIPS PT#1 LOWER BODY 🤭🤭

Hi, I’m going to start figuring out what my niche is but i figure its going to consist of gym tips and workouts. I started working out with a set goal of wanting to go into bodybuilding, with this goal in mind everyday was a heavy day and i took it too far. Im focusing on gaining my muscles back with my physical therapists and finding ways to recover after my surgery. I want to get into helping others with starting or continuing their workout journey, WE ALL START SOMEWHERE!!!!

If anyone has anything they would like me to talk about please feel free to let me know in the comments😊😊

Also should i do a get to know me?

It would be so weird for people to listen to me and not know who i am lol 😂

#healthylifestyle2024

#shareyourthoughts #workout

#embracevulnerability

2024/2/21 Edited to

Building a strong lower body is essential for overall fitness and strength. To kickstart your workout routine, remember to create a structured plan to maximize your training sessions. Always begin with a proper warm-up, incorporating dynamic stretches to improve flexibility and prevent injury. Focus on major muscle groups such as quads, hamstrings, glutes, and calves during your workouts. When lifting weights, prioritize form over lifting heavier weights. Misform can lead to injuries; hence always listen to your body. Incorporate a variety of exercises like squats, lunges, and leg presses to keep your routine well-rounded and prevent plateaus. It's important to include rest days for muscle recovery, especially after intense lifting sessions. Nutrition plays a crucial role in your workout success. On days you lift heavy, opt for protein-rich meals and stay hydrated throughout the day to support recovery and muscle growth. You'll find that meal prepping helps maintain a nutritious diet tailored to your workout goals. Lastly, don't hesitate to seek advice from trainers or experienced gym-goers. Community support can greatly enhance your workout journey. Celebrate every achievement, no matter how small, as every step counts toward your overall fitness goals!

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my go to heavy leg day for lower body growth 🙂‍↔️

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THE ONLY 5 Leg Exercies you need as a beginner

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2025 losing fat & getting toned workout.

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Gym Tips For Gym Girlies

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My Bubble Butt workout 🍑✨

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GYM TIPS YOU’LL WANT TO SAVE✨

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Top 4 Glute Exercises 🍑✨

Want to grow your glutes & feel the burn?! 🔥 These are my simple top 4 go to for shaping & growing those glutes, overall legs! Try these out & watch your lower body grow. (GUIDE LINKED IN BIO) 🍑START WITH THE FIRST THREE AS THEY ARE COMPOUND WORKOUTS🍑 this means multiple muscle gr

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Dynamic Warmup for an Intense Leg Day🍑🍑

I cannot stress this enough, please do a dynamic warm up before you lift heavy. It prepares and oils up those muscles and joints to be able to support heavy weight through full range of motion. Try not to do any static stretches before your workout. Static stretches are stretches held for 30-60

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POV: your next lower body workout 🫶🏽

Warm up: - dynamic stretching 10 minutes - 5 minute walk on treadmill right into a 10 minute jog The Lift: - Bulgarian split squats (3x10) - Elevated reverse lunges (3x10) - Sumo Squats (3x10) - Hip thrust circuit. 10 regular hip thrusts, right into a 10 second hold, finish with 10 KAS

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HOW TO PROGRAM YOUR LEG DAYS FOR YOUR GLUTES

Following a good solid program is key to making real progress and not waste time. So I’m showing you how to program your lower body days for your Glutes to get the most of it. This doesnt take into account your own injuries/imbalances that you may have to tweak your program too but it’s an

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Beginner 𝚆𝚘𝚛𝚔𝚘𝚞𝚝! 🏋🏽‍♀️ 🥰💪🏽

Just started going to the gym and don’t know what to do ? Maybe this can help! 🫶🏾🌸🩷✨💪🏽🏋🏽‍♀️ #workout #gymworkout #planetfitness #exerciseroutine

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leg exercise ideas for growth ✨🫶🏻

my priority (esp as a wellness competitor) is to grow my legs! so here are some leg day exercise ideas by muscle group. i usually rotate through these and focus in progressively overloading them! which ones are your favorite? #lemon8partner #legday #legexercises #gluteexercises #b

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Shy Girl Leg Day🥰💜

Shy girls deserve to get thicc too!! This is my go to leg day when I’m at a new gym or just wanting to be in my own little corner (everybody has those days!!) Can y’all tell by now that I LOVE a drop set🤭🤭 my legs were SHAKING after this workout. Like I was struggling to make it up the stairs a

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A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.

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A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.

6 day split + workouts to build and tone

This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa

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Perfect Your RDL Form | Tips/Cues From A CPT

Let’s be real, RDLs are not an easy skill to nail down and nobody has 100% perfect form for every lift. BUT we can always work on getting better and learning new things to help us get as close as possible! Below are a few tips/cues that I’ve found throughout my lifting journey, certification, an

244 likes

5-day Beginner Gym Routine

you finally start going to the gym & don’t know what to do 😭💪 Here’s my beginner-friendly 5 day routine that actually keeps it simple: Day 1: Legs & glutes 🍑 Day 2: Upper body (push) 💪 Day 3: Core + cardio 🧘‍♀️ Day 4: Glutes & legs 🔥 Day 5: Upper body (pull) 🏋️‍♀️ No overthinking

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A woman performs a hip thrust exercise with a dumbbell on her hips, leaning against a bench. The image is titled "HIP THRUSTS Step-by-Step" and shows her in the elevated position.

A woman sits on the floor with her legs extended, back against a weight bench. The text overlay instructs to "Start in a seated position" with shoulder blades above the bench.

A woman sits on the floor with legs extended, leaning forward to touch her knees. The text overlay instructs to "Find the end of your knees" as part of the hip thrust setup.

Proper form for a bigger butt

Thank you @Katherine Marie for asking for this post.😊💚 If you’re also looking to improve your form, check out these six simple steps: 1. Start in a seated position Lean your back against the bench and be sure your shoulder blades are positioned just above the bench. If not, lower the bench or

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A woman in athletic wear performs a dumbbell donkey kick on a mat, with gym equipment in the background. The image features the text 'Leg Day Routine'.

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A woman performs a barbell box squat in two frames, squatting down to a box with a barbell on her shoulders. The text 'Barbell Box Squat' is shown.

LOWER BODY ROUTINE FOR THE GAINS

🎯Routine: - hip mobility warm up 1. Banded glute bridge 2. Barbell box squats 3. Stiff leg RDL 4. Dumbbell donkey kicks 5. Dumbbell hip thrusts 6. Split squat 7. Goblet squat Perform each exercise for 4 sets of 10-12 reps Rest 1-3 minutes in between sets Stay hydrated throughout t

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Tips From A CPT | How To Structure Your Workout

As a personal trainer I've learned how to structure my workouts to be the most effective for me and I wanted to share some of those tips with you. Definitions: Compound Lift - A lift that uses multiple body parts to complete Accessory Lift - A lift that targets one specific muscle/muscle g

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A woman in blue gym wear takes a selfie in a gym, with text overlays asking 'Are you doing these right?' and encouraging saving the post for leg day to fix common gym mistakes, from a trainer of 6 years.

This image illustrates correct form versus common mistakes for Romanian Deadlifts (RDLs). It shows a woman demonstrating proper posture with a flat back and bar close to shins, contrasted with a rounded back and bar too far.

This image demonstrates correct form and common mistakes for Step Ups. It shows a woman performing the exercise with proper knee alignment and controlled movement, compared to pushing off the back leg and using momentum.

Form Fixes for Lower Body!

Let’s talk form check 👀✨ These are some of the most butchered lower body exercises, but don’t worry, I got you. If you’ve been feeling it more in your knees than your glutes… this is your sign to fix it 💅🍑 Swipe through for the most common mistakes (and how to glow up your gym form). Save this

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A woman demonstrates the top position of a dumbbell hip thrust, with her shoulders on an elevated surface and hips raised. The image is titled 'HOW TO HIPTHRUST BEGINNERS GUIDE'.

A woman sits on the floor with a dumbbell on her hips, demonstrating the starting position for a hip thrust. Text instructs to grab a suitable dumbbell and place shoulder blades on an elevated surface.

A woman performs a hip thrust, showing the elevated hip position with knees at a 90-degree angle. Text emphasizes thrusting hips forward and aligning chest and hips without arching the back.

HOW TO HIPTHRUST 101 (BEGINNERS GUIDE)

if you’re new to the gym and aren’t sure how to properly do a hipthrust, this will help! Since the machine or a barebell may seem a big intimidating, let’s start with a dumbbell to make sure we have the form down. First: - grab a dumbbell that’s not too heavy, but also not too light (25-30 p

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A woman performs a reverse deficit lunge, holding dumbbells, with her front foot elevated on a weight plate. The text "ADD THIS INTO YOUR LOWER BODY ROUTINE 🔥" is overlaid, suggesting this exercise for glute and leg development.

A woman demonstrates a reverse deficit lunge, holding dumbbells, with her front foot on a weight plate. An arrow points to her back foot, emphasizing the text "ONLY USE YOUR BACK FOOT FOR STABILITY" for proper form.

A woman is shown in a reverse deficit lunge position, holding dumbbells, with her front foot elevated. The overlay text "+ FOLLOW FOR MORE TIPS" encourages viewers to follow for more glute and gym advice.

Form Tips 🔥👇🏼

Reverse Deficit Lunges are staple in my leg/glute days.. 👉🏻start the move by pushing hips back 👉🏻slightly lean chest forward 👉🏻knee parallel with toe 👉🏻When stepping , your back foot should only be used for stability (Try to limit pushing off with it) 🤍Follow for more glute & gym

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A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

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Full Body Workout⭐️💜

I actually enjoyed this full body workout so much, got me thinking about changing my split here soon💅🏽⭐️ @Paragon Fitwear gym set dc ‘MARIAE’ Full Workout: 1. Push ups - 3xAMRAP 2. Goblet Squats - 3x8-12 3. Lat Pulls - 3x10-12 4. SA Row - 2x12-15 ea 5. RDLs - 2x10-12 6. Lateral Raises

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A woman in a dark gray gym outfit, consisting of a sports bra and leggings, takes a mirror selfie. Text overlay reads "gym fit back + glute workout" with "lemon8 @kleanbykyy" at the bottom.

A woman in a dark gray gym outfit takes a mirror selfie, with a white outline around her. A large white arrow and the word "SWIPE" indicate more content. "lemon8 @kleanbykyy" is at the bottom.

A black screen displays a list of five back exercises: Deadlifts, Lat Pulldown, Seated Cable Row, Single-Arm Dumbbell Row, and Face Pulls, each with sets, reps, and a description. "lemon8 @kleanbykyy" is at the bottom.

cozy fall gymfit, back + glute workout guide&tips

#fallcozyoutfit #lemon8challenge #gymbaddies #glutegrowthjourney #backworkout #gluteworkout #glutesgains #fallfitspo #letschat

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DYNAMIC STRETCHES FOR LEG DAY

#stretching #gym #legdayworkout #dynamicstretches

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