46.9K followers

Follow

Follow

Follow

368 saved

403

2

x100 😭😭 bless my glutes!!

#glutegainz #summerbod #bodytransformation @Lemon8 Fitness #fitnessjourneymotivation

3/4 Edited to

Embarking on a focused glute training challenge like the x100 reps workout can be a game-changer for those aiming to sculpt their lower body and boost overall fitness. In my personal experience, committing to high-rep glute exercises not only helped strengthen my muscles but also enhanced my posture and athletic performance. Starting with bodyweight exercises such as glute bridges, donkey kicks, and fire hydrants, I gradually increased intensity by adding resistance bands and weights. Tracking progress, I noticed improvements in muscle tone and endurance, which motivated me to push through even on days when fatigue set in. One key tip I found effective was balancing workout frequency with proper rest to avoid overtraining. Ensuring adequate protein intake and hydration supported muscle recovery and growth. Additionally, combining these exercises with cardio and a nutritious diet accelerated fat loss, revealing more defined glutes. Beyond physical changes, the process reinforced mental resilience and consistency, essential elements in any fitness journey. Engaging with supportive communities, such as fitness forums or group challenges, provided accountability and inspiration. Overall, embracing a glute gainz focus as part of a holistic summer body and body transformation plan delivers rewarding results, both physically and mentally. If you're looking to transform your glutes and celebrate your hard work, the x100 reps challenge is a fantastic and achievable starting point.

2 comments

is it working ?

Crowned_Therapy

❤️🔥

Related posts

100 REPS = STRONGER GLUTES & CORE!

These exercises aren’t just about the burn—they build real strength: ✅ Glute activation & endurance – High reps force the glutes to stay engaged longer, improving muscle endurance and strength. ✅ Core stability – Engaging your core throughout stabilizes your spine, improves balance, and e

1005 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

A woman in a gym takes a mirror selfie, wearing a white top and dark shorts, next to a 20-day squat challenge routine. The challenge lists daily squat counts from 15 to 100, with a rest day and a celebratory message on day 20.

20 Day Challenge - Add weights 🏋️‍♀️

#newworkoutjourney #buildabutt #squatworkout #20daychallenge #gluteworkout #glutechallenge #unflitered

28.6K likes

The secret to growing your glutes is…🤭👀

#glutesgrowth #glutes #glutebuildingtips #glutegrowingtips #glutegains

2397 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

20.3K 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

5054 likes

HOW I TRANSFORMED MY GLUTES IN 6 MONTHS✨

The ultimate round glutes protocol🍑 Ladies, if you think building your dream glutes isn’t achievable, i’m here to tell you it ABSOLUTELY is!! We all start somewhere. In order to see real progress, you MUST know which exercises to do, and have the right structure in place🙏 Here are some of my fa

1979 likes

A person from behind, wearing blue leggings and a black top, showcasing glutes with an arrow pointing to the area. The image is titled 'BUBBLE BUTT Workout' and includes a Lemon8 watermark.

Illustrations of a woman performing three different stretches: lunges, butterfly stretch, and leg raises. The text indicates 'Stretch/Warm up 2-5 mins' for a workout routine.

Illustrations of a woman demonstrating a forward squat with dumbbells, showing the starting and squatting positions. The exercise is specified as 'Forward Squat 3 x 12'.

My Bubble Butt workout 🍑✨

Lower body workout for the juiciest glutes! 🤌🏻✨😮‍💨 THE WORKOUT 🏋🏻‍♀️ (Use weight if desired) start with a stretch/warm up 2-5 min. forward squat 3 x 12 RDL 3 x 12 step ups 3 x 10 each side single leg hip thrust 3 x 12 each side hip abductions (Bands or machine) 3 x 10 each side cable k

17K likes

A split image showing a woman's glute transformation in a gym. The left side shows her 'From this' with smaller glutes, and the right side shows 'To this' with larger glutes, illustrating her glute growth journey.

A pink background with white text detailing a 'Monday - glutes and hamstrings' workout routine. It lists exercises like Hip Thrust, Bulgarian Split Squat, RDL, Lateral Quick Backs, and Sumo Squat with sets and reps.

A pink background with white text detailing a 'Wednesday - quads' workout routine. It lists exercises like Leg Extension, Heel Elevated Squats, Leg Press, Reverse Lunges, and Jump Squats with specified sets and reps.

How I grew my glutes in 3 months 🍑✨

Some tips that also helped me are: • Remember to always watch what you are eating. • Measure your protein intake and make sure to hit or come close to your protein intake goal daily. • doing cardio at least 3 times a weeks (I use the stair-master for 25 min daily) to keep a flat belly and

1914 likes

Replying to @_d_nisse how to build a shelf 👀🤝🏼 (upper glute growth) from a CPT + coach & someone that struggled for years to grow ~ now my huge focus is helping other women build their glutes 👏🏼🦋 #fitnesscoach #builtbylinds #gymprogress #gymgirls #glutetok #gymtok #fitness #glu

32.2K 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!

32.3K likes

Pov: your glute sized doubled with this superset✨

they say woman can’t build but I built this SHELF 🫡 the moves: 1. Hip thrusts — my #1 glute building exercise!!!!! No matter what exercises I switch out (look through ALL my workout reels), these will FOREVER be how I start my workouts. 2. Goodmornings - hip hinge exercises on 🔝 !!!! espe

1695 likes

A collage showing a woman demonstrating various glute stretches, including pigeon pose variations and a standing stretch, with text overlay 'must try stretches for glute growth'.

A woman demonstrates the pigeon glute stretch on a purple mat, first with her torso upright and then leaning forward, with instructions to perform for 30 seconds, repeat 2x.

A woman demonstrates the reclined pigeon pose on a purple mat, lying on her back with one ankle crossed over the opposite knee, with instructions to perform for 30 seconds, repeat 2x.

GROW YOUR GLUTES BY DOING THESE STRETCHES

If you are planning on growing your glutes this season, don’t miss out on these stretches. Make sure to do these before and after your workouts so that you can see maximum results. Without stretching, your glutes will not recover as effectively, especially if you’ve been sore! These movements are s

9305 likes

A split image shows a person's glutes from the back, illustrating a 'before and after' transformation. The left side shows the glutes before growth, and the right side shows them after, both in pink athletic shorts. The image is titled 'How I grew my Glutes At home!'.

I switch back and forth between the three❤️ #gettoknowme #glutesathome #glutegrowthjourney #beginnergluteworkout #glutegains

4982 likes

A side-by-side comparison of a woman's glute transformation in a gym. The 'This' image shows her in pink shorts, and the 'TO This' image shows her in grey shorts, illustrating significant glute growth.

An illustration demonstrating the Kas Glute Bridge exercise. It shows a person performing the movement with a barbell, detailing 4 sets of 8-10 reps, a 10-second hold, and increasing weight by 5-10 lbs each round.

An illustration of Bulgarian Split Squats, showing the starting and lowered positions. Instructions include 3 sets of 8-10 reps, a bodyweight drop set, hinging forward, low and slow movement, and keeping the knee over the ankle.

Glute exercises🍑✨

Want your booty phatter than a pear? My glute program took me from a dumpy to an absolute WAGON **add Glute Medius Cable Kickbacks to finish off your pump🍑🍑🍑 #glutestrength #glutegrowthjourney #bodytransformation #stallion #gymmotivation

4420 likes

Want to transform your glutes at home ? 🍑

#glutesathome #glutehomeworkout #glutesworkout #glutesworkoutforbeginners #bodytransformation

52.6K likes

let’s go build those glutes at homeee 🍑🔥

always start your booty workouts with a hip warm-up to activate those glutes properly 👀 WORKOUT👇🏻 1️⃣ sumo squats x15-20 2️⃣ rdls x12-15 3️⃣ reverse lunges x10-12 (each leg) 4️⃣ kickbacks x12-15 (each leg) 5️⃣ glute bridges x15-20 repeat x3 + enjoy the burn #glutework #gluteworkout

8434 likes

A young woman in a black top and pink shorts poses sideways in a gym mirror, showcasing her glutes. Text overlay indicates this is a "post pump" view, representing the "before" stage of glute growth.

A young woman in a cropped sweatshirt and pink sweatpants poses sideways in a room, showing her glutes. Text indicates this is the "after" stage, noting "sweatpants add a little bit, still pre-pump though."

A close-up side view of a young woman's glutes in pink shorts, taken in a gym mirror. Text overlay highlights the progress achieved "IN 2 MONTHS."

my glute growth✨

#gym #gluteworkout #howtogrowyourglutes #gymmotivation #glutes

1381 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.4K likes

A detailed workout routine is displayed, outlining exercises for Monday (Quads), Wednesday (Glutes + Hamstrings), and Friday (Glutes Focus). It lists specific exercises like squats, deadlifts, hip thrusts, and cable kickbacks.

Glute Progress⏳

My current split that has help me so much! 🤭 #glutegains #glutesonfire #workoutoutroutine #glutetok #bodytransformation

6063 likes

Operation Thick & Toned 💪🏽🍑

Personalized plan activated! Pilates on weekends, strength during the week, and glutes on fire. Tired? Yes. Committed? Absolutely. Thick and toned loading… #BodyGoals #DisciplineOverMotivation #PilatesAndPower

2676 likes

A woman in athletic wear takes a mirror selfie in a gym, showcasing her glutes. Text overlays read: "ALL my tips to grow a shelf!" and "HOW I GREW MY GLUTES," indicating a guide to glute growth.

A woman performs a glute exercise using a cable machine in a gym. Text lists exercises targeting glutes: "Glutes medius kickbacks," "Glute hyperextensions," "Hip thrust," and "Kas glute bridges."

HOW TO GREW YOUR GLUTES!

All my honest tips that helped me grow my glutes up to 12 inches! -I highly recommend to stick to a certain routine for 8-12 weeks to start to see results -stick to the same workouts and work on progress overload. 5-6 workouts is more than enough to see results. -lifting until failure. This is

7083 likes

How to Grow Your Glutes✨

If you’re a thick girl or curvier babe like me, you can grow your glutes without losing your shape. I used to be super intimidated by gym workouts, but once I got consistent and found the right movements that actually targeted my glutes—it was game over. I stopped focusing on just squats and sta

1882 likes

Struggling with your lower glutes?

Glute focused exercises to add to your routine to target the lower part of your glutes. Train with my programs - link in my profile! — Ejercicios enfocados en glúteos para agregar a su rutina para enfocarse en la parte inferior de sus glúteos. ¡Entrena con mis programas - enlace en mi pe

11K likes

A woman in a white dress holds a cake, with text "FROM PANCAKE TO A STACKED CAKE GLUTE GROWTH Workouts For Ultimate Glute Activation." Arrows point from the cake to her glutes, symbolizing glute transformation.

An anatomical illustration highlights the gluteus maximus muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

An anatomical illustration highlights the gluteus medius muscle in red, accompanied by a list of 10 exercises designed to target and strengthen this muscle.

Maximize Your Glutes: Compound Exercises for the 🍑

Here’s a breakdown of the best exercises for each glute muscle so you can sculpt, strengthen, and grow your 🍑 with precision: 🍑 Gluteus Maximus The powerhouse for booty size and strength—mainly responsible for hip extension. Top Exercises: 1. Barbell Hip Thrusts – king of glute activati

5232 likes

A split image shows a woman's 'before' and 'after' glute transformation, illustrating her progress in growing her glutes. The 'before' shows less developed glutes, while the 'after' displays significant growth.

This image outlines 'The Perfect Glute Workout,' listing exercises like Barbell Squats and Rdls. It provides detailed instructions for performing barbell squats and Romanian deadlifts to activate and lengthen glutes.

The image continues the glute workout guide, detailing Hip Thrusts for glute gains, Cable Kickbacks for shaping and shelf activation, and Hyperextensions for targeting the glute shelf.

how i grew my glutes 🫶

💓Follow my fitness instagram for videos on these exercises: @eviefitnesswrld 💓 Swipe for my favvv Glute exercises i never skip! Which of these do you always include in your glute days??? 💪🏼🤍🌸🌟🥰

4421 likes

GROW YOUR GLUTES

Every exercise you need to target every side of the glutes!! for a perfectly round shape🍑

5093 likes

A person is shown from behind, wearing light grey sweatpants and a black top, representing the 'before' stage of glute transformation. A yellow arrow highlights the glute area, with text 'How I got my glutes from this'.

A person is shown from the side, wearing light grey sweatpants and a black top, representing the 'before' stage of glute transformation. A yellow arrow highlights the glute area, with text 'And This'.

A person is shown from behind, wearing dark grey athletic shorts and a black t-shirt, representing the 'after' stage of glute transformation. A yellow arrow and cartoon eyes highlight the glute area, with text 'To This'.

How i got my glutes from this

1. 4x10 Hip thrust w/ progressive weight overload 2. 3x10 RDL 3. 3x10 Bulgarian split squat 4. Heavy leg press (90lbs on each side ) 5. 3x10 step up’s (alternate sides) 6. 4x5 Deadlifts (heavy) 7. 3x20 Reverse lunges (each leg individually) #glutegrowthjourney #glutetransformation

5369 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

3298 likes

Best workout for glutes (before and after)

I swear by it!!! (6m transformation) #butttransformation #glutegrowth #thickfitchallenge #summerbodychallenge #glutes

174 likes

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

7367 likes

How I increased and shaped my glutes in 1-2 months

Consistency #glutetransformation #summerbod #bodytransformation #embracevulnerability #Lemon8Diary

2319 likes

How I lift my mommy glutes at home

Save and Try lovelies #glutehomeworkout #glutegains #postpartumfitness #bodytransformation #fitnesstips Dallas

1642 likes

How I grew my glutes🍑

You also want to prioritize eating!! meals like : lunch- chicken rice and green beans is a great example. breakfast: protein pancakes with fruit dinner: potatoes, steak, and a veggie -AND also taking creatine and drinking at least a gallon of water a day is very beneficial. - CONSISTENCY IS

287 likes

This image displays a '30 Day Butt Challenge' workout plan, detailing daily exercises like squats, bridges, and lunges with increasing repetitions over 30 days. A person's lower back and glutes are visible in the background. The image includes a website and hashtag for fitness challenges.

30 Day Challenge (Butt)

Anytime is a good time to start getting in shape, try this 30 day challenge out for yourself and let’s see those results #30 day challenge #getting in shape #bodytransformation #fitnessjourneymotivation #fitnesslifestylecreator

3534 likes

Get Your Sexy Glutes

#SummerTimeReady #glutegainz #summerbod #bodytransformation #SexyBack

53 likes

A woman in a gym takes a mirror selfie, wearing a white top and blue shorts. Text overlay reads "GROW YOUR 🍑 by doing this," indicating a focus on glute development.

A woman in a pink athletic outfit takes a mirror selfie in a bedroom. Text overlay states "WORKOUT SPLIT MOST OPTIMAL FOR GLUTE GROWTH," highlighting a plan for glute development.

A woman in a gym takes a mirror selfie, with a detailed weekly workout split displayed. It outlines exercises for full leg, back, glute, hamstring, press, and quad days.

GROW YOUR 🍑 FAST RESULTS

• workout split to follow • glute focused habits ^^^^^ #gluteroutine #glutebuildingtips #workoutsplit #glutes

4158 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

2761 likes

A split image showing a woman's glute transformation, with a 'From' side depicting her in a light dress and a 'To this' side showing her in gym attire, illustrating her glute growth.

How I TRANSFORMED my glutes🍑

This is my ultimate 5 must do glute exercise that I follow twice a week consistently. Cable kickbacks is my #1 exercise and it’s a game changer, you’ll see results after 3 weeks !!!🏋️‍♀️🏋️‍♀️ • Bulgarian split squad -3 sets x 10-12 reps •RDLs b-stance with kettlebell -3 sets x

1590 likes

A split image showing a woman's glute transformation, with a 'before' picture on the left and an 'after' picture on the right, illustrating significant glute growth. The text overlay reads 'Top 5 glutes exercises'.

An instructional graphic demonstrating the 'Hypertensions' exercise. It shows a person performing the exercise on a hyperextension bench, with steps for setup and engaging the glutes to lift the upper body.

An instructional graphic demonstrating the 'Bulgarian Split Squat' exercise. It shows a person with dumbbells performing the squat with one foot on a bench, detailing setup and proper form for glute activation.

My 5 Favorite Exercises for Booty Gains 🍑🔥

Get ready to feel the burn! 🔥 These top glutes exercises are my go-to for sculpting and toning my glutes . Give them a try and watch your booty pop! Remember you must gradually increase weight to continue to challenge your glutes and stimulate hypertrophy, so gradually increase the weight you ar

60.3K likes

2 EXERCISES FOR A GYM BBL ♡🍑⬇️

♡ Reverse lunges: These are one of the best unilateral movements when training your glutes, especially when you hinge back like I am doing in this reel. Training unilaterally can address any muscle imbalances and help with even development of the glutes. ♡ RDLS: one of my favorite exercises to

7484 likes

Two women showcase glute development, with the image titled "Build a Bubble Butt" and subtitled "5 Exercises to Target the Gluteus Maximus." The text also mentions "Just in time for summer!"

A woman performs a barbell squat with a 20kg weight. Key points for proper form include a neutral spine, tight core, pushing through heels, and ensuring knees don't go past toes.

A woman demonstrates a Bulgarian Split Squat (BSS) with dumbbells. Key points emphasize a neutral spine, a 90-degree knee bend for glute focus, and driving through the heel.

Let’s target the Glute Maximus! 🍑

I’ve been on my personal weight gain journey for almost 2 years. My goal in the beginning and even now is to build up my curves as I naturally have a less curvy, slim figure. In order to build your booty successfully, you first need to understand the different muscles that make up your glutes. T

57.1K likes

Build Your Glutes At Home

Here’s my favorite booty building circuit that has my buns on fire every time! 🍑Rainbow Kicks 🍑Donkey Kicks 🍑Fire Hydrants Do 10 reps per leg and do 4 rounds total! Make sure to keep your core engaged the entire time and don’t let your hips swing side to side. #lemon8partner #glut

10K likes

A split image showing a woman's glutes from two different angles, with text overlay "MY TOP 3 EXERCISES TO BUILD A BUBBLE BUTT SWIPE" indicating a fitness guide.

A woman performing a heavy hip thrust exercise in a gym, with a barbell across her hips. Text overlay specifies "Heavy Hip Thrust 3-4 sets of 10-12".

A woman performing Romanian Deadlifts with heavy dumbbells in a gym. Text overlay specifies "Romanian Deadlifts 3-4 sets of 8-10".

Reshape Your Glutes & Build A Bubble Butt 🍑

After I had my 5th child, my butt was flatter than I wanted it to be. But with consistency and the right exercises, I was able to transform it into the rounder, more plump shape. Here are three of my favorite exercises that helped me build my glutes: 1. Hip Thrusts 3-4 sets of 10-12 re

2800 likes

Four women in athletic shorts and tops are shown from behind, highlighting their glutes. The image features text "Leg Day Exercises I'll NEVER Stop Doing" and the user handle "@skyfitxx".

A woman in black athletic wear performs a sumo squat, holding a dumbbell between her legs in a gym setting. Text overlay indicates "Sumo Squat (Glute-Bias) 3 sets of 12 reps".

A woman in black athletic wear performs a dumbbell Romanian deadlift (RDL) in a gym, bending forward with dumbbells. Text overlay indicates "DB Romanian Deadlift 3 sets of 10 reps".

These Exercises Transformed My Glutes 🍑

To the girls who want to grow their lower body: Give the gym a try 🥳 #fitness #lowerbodyworkout #glutestrength

2545 likes

A woman in workout attire poses in a gym locker room, holding a water bottle and spray bottle. Text overlays read "BBL DRIZZY" and "Get That Drake BBL @ Home & in the Gym," with a small image of Drake on a locker.

A graphic illustrating six glute-focused exercises: Front Barbell Squats, Resistance Band Side Steps, Dumbbell Lunges, Lying Leg Curls, Lunge Twists, and Weighted Glute Bridges, each with recommended sets and reps.

A graphic illustrating six glute-focused exercises: Sumo Dumbbell Squats, Romanian Deadlifts, Bulgarian Split Squats, Barbell Hip Thrusts, Back Extensions, and Dumbbell Deadlifts, each with recommended sets and reps.

Get Thicker than a Snicker, Best BBL in history

✨Thicker than a Snicker✨ 🍑Smith Machine Hip Thrust🍑 Sets: 4 Reps: 10-12 Focus: Enhances both upper and lower glute development, exerting maximum tension on the glutes in the fully contracted position. ✨Your yams will deserve a trophy✨ 🍑Glute Cable Kickbacks🍑 Sets: 3 Reps: 12

3738 likes

Get Your Sexy Glutes

#GetYourSexyBack #GluteExercises #Behind Exercise #Women

1343 likes

A collage of four images showing a woman demonstrating various glute exercises on a bed, with the text overlay "must try glute workout in bed". She is wearing a sports bra and shorts, performing movements like donkey kicks and glute bridges.

Two split images illustrate the 'donkey kicks' exercise performed on a bed. A woman on all fours lifts one leg with a bent knee, with white arrows indicating the upward and backward motion. Instructions for duration and repetitions are provided.

Two split images demonstrate the 'fire hydrants' exercise on a bed. A woman on all fours lifts one bent leg out to the side, with white arrows indicating the outward movement. Instructions for duration and repetitions are included.

GROW YOUR GLUTES IN BED!

Let’s grow your glutes in bed! …. And YES! This WORKS! This is a workout suitable for all fitness levels and I can tell you it will leave you feeling on fire. Not only that but you can also see results within just a couple of weeks of consistently doing this routine. Ideally, shoot for 2-3x a week.

4599 likes

Build a TOP SHELF Booty (Fast)🍑🔥

The 5 moves that lifted my booty + built my TOP SHELF🍑 If you want that high, round look — start these TODAY. Save this for your next workout! #glutestransformation #glutegains #Gymlok #glutes #exercises

1118 likes

Repeat it 3x, and thank me later when the glutes are POPPING I understand. Staying consistent and following a plan that works well for you is key to achieving your fitness goals Let me provide you daily accountability sis Comment*ready* to start seeing results Don’t say I didn’t tell you

502 likes

Shaping sculpted glutes, one rep at a time! 🍑

Sumo squats can be a great addition to your glute-building routine. They target the glutes, inner thighs, and hamstrings effectively. Incorporating sumo squats along with other compound and isolation exercises can help you develop well-rounded and strong glutes. Remember to maintain proper form and

1572 likes

See more