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@albanianyogilifts

This GLUTE and HAMMIE day!!! 🔥 - 💥Like & Save💥 - 🔈📶 @genta.ismajli ft. MUMA “Squat Baby” - 1️⃣ Dip Machine Glute Press 2️⃣ Bench DB Hamstring Curls 3️⃣ Close Stance SM Squat 4️⃣ Wide Stance SM Squat 5️⃣ Burnout - constant tension 6️⃣ Single Leg SM Hip Thrusts 7️⃣ SM Frog Pumps 8️⃣ SM Hip Thrusts - drop set 9️⃣ Good Mornings w/Belt Thrusts 🔟 Abductors/Adductors - Enjoy 😊 - - - #glutes #gluteworkout #hamstrings #quadzilla #strongwomen #girlsthatlift #girlswithmuscle #fitnessinspiration #homeworkout #workoutathome #mindfulness #motivation #abworkout #abs #workoutmotivation #workoutroutine #gymmotivation #gymrat #cardio #lift #muscles #shredded #bodybuilding #fitness #workout #fitnessmotivation #gains #natural #bikini #legworkout @gymsharkwomen @gymshark @gymsharktrain @lululemon

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@denise________

finisher x100! #squeeze #gluteworkout in this moment I think about what will I have for breakfast 🤷🏽‍♀️

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@unbroken.strength

Last post of the day. Incorporated some ab work from @jb_figure after I hit shoulders. I initially thought it wouldn’t be as hard but LORDT I WAS WRONG 😭

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@minervagee

⚡️Get Ready To Get Your Cardio On & Legs on 🔥🔥 . ▪️6 Pump Jump Squats . ▪️30 Seconds Jacobs Ladder . 🔥Repeat Circuit Nonstop Till Failure! . . @fitness_forward_ leggings @iamcardib #money @fitnessgirlsmotivation at Signature Health & Wellness Center

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@caitlin_townsend

Working hard for the peach 🍑

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@glutenisnotguten

So true! Hehehe 🙌🏼 does this happen to anyone? Like for yes, comment for no!

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@livin.the.sweat.life

LEG AND CORE WORKOUT 🏋🏼‍♀️ ⠀ Don’t forget to like 💗 and save to try later! Tag any friends you think might like to try it out 👯‍♀️ Also use the tag #sweatlifeworkout so I can see you trying it out! ⠀ 🌟The workout🌟 ⠀ Leg work: 💦Hex bar (or db) split squats: 3 x 5 sec hold then 5 split squats each leg 💦Weighted box jumps: 3 x 8 💦Single leg hamstring curls (or single leg bridges): 3 x 10 each leg 💦Single arm db snatch: 3 x 8 each arm 💦Banded bridge with lateral extension: 3 x 10 each leg 💦Speed step ups: 3 x 15 sec each leg lead ⠀ Core work: 🔥3 sets of In and Outs {5} into dragonflies {3} 🔥Weighted pike to V up: 3 x 15 each 🔥Donkey kicks: 1 x 25 🔥Bent arm hanging straight leg raises: 3 x 5 ⠀ Swipe ➡️ to see all exercises. Let me know if y’all have questions! #coreworkout #legworkout

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@muscleboundfitness

605lbsx3. I skipped leg day for a couple of weeks over the holidays so I could sufficiently hike, needless to say I’m officially one of those guys, I’ll forever feel shame. 😉💪🏻 at LA Fitness - MINNEAPOLIS UPTOWN

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@joanpeachy

1 MINUTE GUIDE: HOW TO NOT CREATE THE PERFECT SELF-TAPE AUDITION 🎬 #imapro @letskit at Berlin, Germany

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@mariemixx

Strive for progress, not perfection! - - It’s still bulk season! Hehe i’ve been eating like crazy (I CAN’t stop) 😂 however I try as much as I can to keep my meals healthy and balanced and still workout 4-6 times a week. I do get lazy here and there which is fine as long as I stay consistent. I got this 💪🏾

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@mirialmaa

Hey lovelies! • • It took me two years to reach the body goals that I set for myself. It was not an easy journey, I went through ups and downs, mentally. Staying motivated was hard throughout the process. However, with determination, things change and you will see the results. • • Stay focused❤️ • • #bootypics #bootygains🍑 #healthylifestyle #staymotivated #selflove #gluteworkout #fitness #loveyourself #fitnessmotivation #fitnessgirl #fitnessmodel #motivation #fashiongirl #heelsaddict #modelsearch #modelingagency #modellife #puppylove #puppies #puppiesofinstagram

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@luisfit_trainer

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@stylebylynsee

Let’s be real, we all fall off track. My diet was 👎🏾 towards the end of last month...but I don’t beat myself up over it. I just get back to my normal way of eating and training💥 Get my workout plan & meal ideas by searching “Body By Lynsee” in the App Store at Miami Beach, Florida

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@fernandayaly

at Inove Fit & Fisio

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@alive.training

Now then alive crew ✌🏼. So today hit a new PR woop! This was my last set . 160kg/352lbs on the barbell hip extensions 10 reps, 5 sets, @bretcontreras1 eat your heart out! .For some reason im weak as shit apart from my glutes 😂 win some you loose some 🤦🏻‍♂️. #fit #fitness #fitnessmotivation #fitspo #fitfam #fitnessmodel #fitnesslife #body #bodybuilding #bodytransformation #aesthetic #workout #gluteworkout #glutes #gym #gymmotivation #motivation #health #strength #strengthtraining #strengthandconditioning #personaltrainer #coach #weightlosstransformation #weightloss #hardwork #legs #legworkout #legday at The Gym Darlington

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@princessahann

Fitness is something that makes me feel so good about myself. There’s nothing better than striving to see results, and that’s what keeps me pushing everyday. Not only to see results but to feel better mentally as well. Don’t ever be afraid to make a change and get started on your #fitnessjourney2019 💖

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@julia_revamped

A little bit of this morning’s glute workout. . . Warmed up/activated with lateral banded a walks and banded glute bridges/abductor pulses. . Hip thrusts 5x12 Sumo deadlift 4x12 Cable kick backs 4x15 Squat/raise/extension combo 4x15

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@unbroken.strength

Different variations. Testing my limits 😬

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@darlajoy_fit

⚡️NEON DAY⚡️ @mavericksgym 🌈We definitely brightened up the month of January and this stormy weather in our outfits today ☔️ . . #neon #bright #cheerful #themedworkout #groupfitness #venturafitness #hiit #january #allthecolors #weightloss #strengthtraining #intervaltraining #circuittraining #girlswholift #bikinibody #gym #bootycamp #gluteworkout #core #funfitness at Ventura, California

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@powerwithpenny

Hump day vibes in my @peachessports set ❤️ Happy middle of the week!

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@matthewmolloy_fitness

DAY 11 Legday, drained me today. Found it difficult to stay focused but got the session done and I'm feeling good. . . . There is no weapon greater than will power. Once you have will power, nothing can come stop you. You keep pushing through the obstacles and then achieve our goals. Set new goals always have purpose!! . . . #legworkout #gym #fitness #legday #workout #bodybuilding #fit #fitnessmotivation #motivation #squats #gymmotivation #gymlife #fitfam #legs #muscle #training #fitspo #gains #abs #girlswholift #glutes #workoutmotivation #exercise #instafit #gymshark #squat #legdayworkout #bodybuilder #gluteworkout #bhfyp at Fresh Active

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@fitnessreload

💥Lower back pain most of the time is caused by weak posterior chain: All your back muscles /traps, rhomboidal, lats, triceps, glutes, Hammies/ . Here are two moves you can implement in your workout to strengthen your posterior chain: . Hip thrusts- start with no weights and start adding the weights . Pull ups/ Chin ups - start using a band or assisted pull up machine. . Tag a friend who needs support. . . . . 📌www.fitnessreload.co.uk📌 🌍 Online 4 week Shape Up program 📌1:1 PT sessions 📦 [email protected] ✏️[email protected] _________ _______ ________ _______ _______ #lift #humpday #lifestyle #girlswholift #fit #pullups #fitness #fitgirl #fitfam #gymaddict #workout #muscle #girlswithmuscle #training #gym #gymlife #glutes #fatloss #weightloss #hiit #bodybuilding #motivation #fitspo #eatclean #health #healthy #hipthrust #gluteworkout #strongnotskinny at London, United Kingdom

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@beyourselfitness

I would like to start off by saying that I know I don’t look perfect when I workout. My hair gets messy, I make funny-ugly faces, I sweat a whole hella lot and my body doesn’t look perfect during every move. * That’s just the reality of things. And I am ok with this! 😍 I used to feel uncomfortable wearing a cropped top while working out because I felt like it would show all while working out, but you know what, I don’t care anymore (well trying not too lol). * I want you to know it’s ok to look like a hot mess🔥you are doing this to better yourself. * Today I did a HIIT booty 🍑 and banded workout and can I tell you, I sure was a hot mess today! 🔥 * TAG your workout partner or someone you know would love to do these workouts. SAVE this to do later. LIKE ❤️ and comment what workout you did this morning? * Swipe ⬅️ to see the workouts and get the full set/rep list. * Genesis Leggings and crop tank from @titan @titan.brand @titan.women link and code in bio #titanstrong ⚔️ * HIIT Workout-3 rounds of each set below * 1️⃣ Banded Lateral Squat Walks 2️⃣ High Knee Running in place 3️⃣ Banded Glute Crossover 4️⃣ Burpees 5️⃣ Banded Bridges 6️⃣ Side to Side Floor Hops 7️⃣ Banded Fire Hydrants at Colton, California

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@cemcondition83

Last 3 DAYS to sign up to get the FREE BAND and the BEST GLUTE Circuits 🏋️‍♀️ online 💎 🍑 💎 🍑 💎 🍑 NEW YEAR/NEW BAND FOR YOU! YES!!! The LEGENDARY Diamond Glutes band is back for ALL CURRENT AND NEW MEMBERS!!! Diamond Glutes members are used to getting the best—first with the best glute training and now they can have the best Hip Circle Band too. We manufactured our own, hard core, band built to our specs and offered it for FREE to our current members. Now, YOU too can sign up and get an original DIAMOND GLUTES hip circle band, a value of up to US$40, sent to you free*—but only for a limited time and while supplies last*. . . . *Must sign up by 19 January 2019 and be a current; non-cancelled, member through the end of January 2019 when we ship them out. Limited time offer; while supplies last. Only one band from this promotion per member. . 💎🍑=💪🏽🍑 Check out our behinds [follow us] @diamondglutes See profile for link . 🎬 Members log on every Monday, Wednesday & Friday for the latest video ✅ Walks you step-by-step through a glute exercise circuit 🚫 NO “SPECIALIZED” EQUIPMENT REQUIRED 🏋🏽‍♂️ Can be performed at a typical “local gym” 📅 Monthly—you can cancel at anytime 🏆 For ANYONE who wants their glutes to look the best 🌎 Used by professional bikini competitors in over 25 countries around the world 🙌🏽 Check out more testimonials at DiamondGlutes.com 💎🍑❤️ . . . . . #glutes #gluteworkout #glutesworkout #glute #gluteus #gluteday #glutesthatsalute #glutegains #glutesfordays #glutes🍑 #glutestrength #fitnessmodels #fitnessmodel #befitvideos #BikiniCompetitor #bikiniprep #figurecompetitor #firstcallouts #fitnessCompetitor #girlswithmuscle #girlswholift #gymmotivation #ifbbamateur #ifbbbikini #ifbbbikinipro #ifbbfigure #npcbikini #npcbikiniathlete #sportsmodel #womensphysique @cemcondition83 @aslanfit @diamondglutes

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@e.h.fitness

My favourite glute exercise are hip thrusts! I do them almost every leg work, and trust me I have seen a huge difference in my glute growth from incorporating it into my workouts! #hipthrusts #gluteworkout #motivation #workout #booty #passion #fitness #gym #nutrition #health #muscle #lean #bodybuildingwomen #bodybuilding

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@jefflovecchio

STRONG GLUTES = MORE POWER 💪🏻💪🏻💪🏻 🍑 🍑 🍑 ————————————— Don’t mind my SWASS 👀🤷🏻‍♂️ —-> I’ve been posting for two months now on the importance of “lifting from your glutes.” I know I’ll get chirped left and right on this vid but I don’t care 🖕those that want to get stronger and more efficient will listen and try this. It’s been insane how much more efficient my movements are now that my first thought is to drive up from my GLUTES! I think glutes first, abs second. ALL OF MY LIFTS have gone up since adopting this mind set and my energy leaks are next to ZERO! Whether you want to be bigger, stronger, faster, or just have a rock hard 🍑, watch this vid and focus on my cheeks. Even when performing a body weight sumo squat like this you can IMMEDIATELY feel the difference! So simple but it takes focus!!! Seriously try it and and tell me you don’t feel way more efficient! (Thank you @drtyreldetweiler for making me shift my focus to my cakes). . . . . . . . . #ripthockey #hockey #trainsmart #glutes #gluteworkout #glutegains #bootygains🍑 #squats #powerlifting #power #athlete #workoutvideos #workoutvids #workout #workoutmotivation #workouts #gymvideos #gymvideo #legs #legday #legdayworkout #personaltrainer #hockeytraining #buttworkouts #fitguy #fitnessmotivation #fitness #fitnessvideos #fitnessvideo #fitfam @humblehockey @vedaecn @gelstx @isagenix at St. Louis

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@wisefitnesstrainer

#workoutwednesday “Grow Them Glutes 🍑📈” . In Person/Online Client: @_megzzzz . . 1️⃣Glute Sumo Hyperextensions •3-4 Sets •15 Reps w/ 2sec peak contraction . 2️⃣Kneeling Smith Machine Squats w/ Glute Band •3-4 Sets •10-15 Reps . 3️⃣Hip Thrusts/ @glutedrive •5 Sets •(15/12/9/6/3) w/ 2sec hold on every third rep of each set. Tip: 📈each set: Light to Heavy progression throughout all the sets. . . #wisefitness #teamplump🍑📈 #pumptheplump #glutes #gluteworkout #bootygains🍑 #progress #training #onlinecoaching #programming #nutrition #cardio #weights #motivation #knowledge #intensity #accountability at Fitness Factory

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@liftingwlexi

fake tanner always makes you look better 🤗🤗 . Finally put a few coats on and started to feel a lot better about how my posing is looking/prep is going . Happy hump day- today’s going to go by so slow I can feel it 😬 at Blacksburg, Virginia

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@lindseydfitness

🍑Glute focussed dumbbell deadlifts✨ __ add a band just above the knees, step apart far enough that you feel the pull, perform your deadlifts at a controlled speed and squeeze the butt when you stand back up! __ . . . . #glutes #gluteworkout #hipthrusterloop #booty #legday #exercise #fitness #workout #weightlossjourney #weightlosstransformation #certifiedpersonaltrainer #claytonheights #langley #surrey #gymmotivation #squats #fitnessgirl #trainer #motivation #healthylifestyle at Surrey, British Columbia

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@chrispantanosquats

Happy humpday! Heavy stiff leg deadlifts for dat ass and hams. 315x20, 405x15, and top set here 495x7 a new PR for me. Always keeping those basic lifts staples in my training and keeping the intensity fucking elevated. #nocompromises @officialgasp

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@coelhoagisele

today was the day to kick the moon hahaha 😂😂😂🍑💪🏽😘 #projetobumbumnanuca #bubblebut #gluteworkout #workhardplayhard at Movati Athletic

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@jl_de_toro

at Basic-Fit Pacifico

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@agelessfitnesspro

Summer Hips start in the winter! Dust off your bands and let’s do this! Old school “Fire Hydrants” & “Donkey Kicks” strengthens the hamstrings & glutes, keeping us summer ready!!!🌸Music: Sweat featuring Lil Jon at Gateway Center (Newark)

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@bodybymike

Add some movement to your pushups and take the intensity up a whole new level! 😍 Thanks to Coach Dassah @dassahsfitness at Body By Mike

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@paige_nicole03

Butt-ology 101 • • Welcome to butt-ology 101, where I’m about to dive into the basic understand of the booty. So everyone knows or has heard of the gluteus maximus. But did you know your tooshy is actually made up of THREE gluteal muscles? • • That’s right, the glute max is just the head honcho of the three. It’s the largest muscle of the three and seems to be the one that people target most. The other two muscles are called your gluteus medius and gluteus minimus. • • Now whether you’re wanting to build a booty or just tone yours up, it’s crucial to target the three muscle groups instead of just hitting the squat rack. • • Here’s a good little workout targeting all three muscles. Bookmark and give it a try. Butt-ology 102 is coming soon. 📚📖 keep in Mind we are going heavy folks. You want to push yourselves, a workout should never be easy. 5 sets of 8-10 reps of each exercise 1. Seated hamstring curls (not videoed) 2. Pulse goblet squats 3. Jumping split squats (12 reps each side) 4. Weighted step ups 5. Glute bridges (my new favorite machine) 6. Banded side to side steps (not videoed, 50 total) 7. Lateral leg raise (not videoed) at Chandler, Arizona

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@tuptrainer

at Basic-Fit Pacifico

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@fudge_and_fitness

Well, well, well.. would you look at that cutie patootie cat🤷‍♀️🐱 in other news, no noticable glute gains as of late, I'm eating a tad more than usual & have started doing glute compound and isolation exercises again the last 2 weeks so I know I'll soon be sporting a nice set of buns (again!)

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@mykelfit

GLUTE ACTIVATION 🍑 I like to start my leg/glute days by activating my glutes to make sure they are nice and warm and ready for my workout! What did you train today? 1️⃣ Pulse squats 15 reps 3 sets 2️⃣ Glute bridge 20 reps 3 sets 3️⃣ Kickbacks 15 each leg 3 sets 4️⃣ Seated banded abduction AMRAP (As Many Reps As Possible) My band is from @oneflexau . . . . . #gymsharkwomen #gymshark #fitness #fitfam #blackfitness #blackwomendoworkout #workoutideas #workoutvideos #fitnessinspo #gymshark66 #gfg #ebonyfitness #girlswhotrain #gymvideo #gettingfitter #gymsharktrain #blackfitnessnow #blackfitnesstoday #womenwhoworkout #melaninfitness #fitfortheculture #fitnessforwomen #fitnessvlogger #gymsharktrain #blackfitnesswomen #legdayworkout #gluteactivation #gluteworkout #bootybands @fitnessvloggers @blackwomendoworkout @gymsharktrain @gymsharkwomen @gymshark at Melbourne, Victoria, Australia

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@ms.dani.nicole

Pt. 2 waist / oblique / abs routine.✌🏽😊💪🏽

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@rachel.jenson.fit

When you got these awesome orange @gymshark leggings for Christmas- but you were too chubby to wear them until now! Weighing in at 119.8 and still keeping my total calories as high as possible! 2800- to be exact, with carbs at 300g ! . . . #fitspo #igfit #gluteworkout #hipthrusts #musclemom #fitmama #macros #dietonpoint #lowerbodyworkout #girlswholift #deadlifts #builtnotbought #bootygains🍑 #orangeisthenewblack #fitforlife #shreds at EōS Fitness Murrieta

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@ms.dani.nicole

Hey loves!👋🏼 So before we know it summer will be creeping up on us, and I know the two things I really focus on before bikini season are; tightening my waist up & maximizing my glutes. So I’m posting five easy workouts to do at home. I suggest doing five sets of 10 for each of these workouts. First I will post the glute workouts, then the second post will be waist workouts. Hope this is helpful! ✌🏽😊💪🏽

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@fitwithamyb

Wednesday: LEGS & BOOTY 🔥 SAVE this red hot leg killer! Hope you created your @fitwithamyb folder. Easy way to access saved workouts 💯 clothing @lululemon leggings @nikewomen top ———————————————————————— Great day at the gym! One of the members came up to me & said Man you’re legs look great in those leggings! Seriously love her, it takes just a few moments of your time to #makesomeonesday 🙏 ———————————————————————— 1️⃣WARM UP: dynamic clean to push-up 🔥 2️⃣ Split Squat lunges inspired by @cindyyufitness 3️⃣ PLYO Split Squats 4️⃣ Split Squat claps inspired by @melgignatfit 5️⃣ Split Squat - SLD 6️⃣ Pistol mod 7️⃣ Pistol ————————————————————————- 💢 10-12 reps x 2 R & L legs ————————————— - - - #functionaltraining #functionalfitness #hiitworkout #exercise #exerciseroutine #exerciseideas #posteriorchain #thegrind #workoutvideo #movemorefitness #fullbodyworkout #fitness #homeworkouts_4u #homeworkouts #whstrong #fitover40 #fitgirlvideos #coreworkout #legworkout #glutes #gluteworkout @womenshealthmag @home.exercises @homeworkouts_4u @home_workout_girls @gununegzersizi @fitturkiye at Portsmouth, New Hampshire

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@phatbootyflatabs

Ladies, if you want to grow your booty, these are some of the top workouts you can at your local gym. You have to workout your gluteus 2 times a week or more to see results. I’ll be posting some more soon. Follow me and tag your friends! #booty #gluteworkout - Video creds: beth_fitnessuk

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@ocfasttwitch

Hip thrusters are a great exercise to strengthen glute muscle group. The biggest key to this exercise is emphasizing the final push at the end of thrust to strengthen a range of motion that is sometimes missed with other exercises. . . . #sportspecifictraining #gluteworkout #orangecountyfitness #sportsperformancefacility #powertraining #explosivetraining at OC Fast-Twitch

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@love.deirdra_fit

Happy #humpday Lovers 💜💜 . . Just ate half my weight in carbs (literally), drank my #ehplabs preworkout and jammed out to some 90s hits. Let's just say I am ready to smash todays #legday !! . . Side note 1. Check out my  princess getting into nothing per usual..😂😂 and 2... todays weather is amazing. I swear I love #arizona!! . . "You don't get the ass you want by sitting on it." Have a blessed day 🙏💜🙏💜 . #fitchicks #fitmom #fitmelanin #fitspo #aesthetic #glutegains #gluteworkout #glute #fitnessmotivation #quads #bootybuilding #workoutmotivation #legworkout #progress #fitness #motivation #momswholift #bodyconfidence #booty #gyminspiration #ehplabs #forever21activewear #ass #glutesworkout #athomeworkout #legday #legworkout #kickass

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@nicolebradbury_

Happy hump day angels 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is what I would consider one of my lighter leg sessions but it’s still super challenging. I absolutely love hammering my hammies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜Squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜Superset barbell RDLs with dumbell RDLs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜Good mornings ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜 superset box jumps with DB sumo squats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💜Glute kick backs ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sorry to anybody who tries this 😂 Your hamstrings will be on fire 🔥

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@n1.education

Glutes are no different. Think origin to insertion. - - - Don't thrust the hips forward. Pull the top of your glutes to the insertion "gluteal fold". Bands are great to add resistance here, but not if you start "air humping" the band instead of contracting your glutes. #n1education #n1training #gluteworkout #glutesworkout #glutetraining #gluteexercises #trainsmart #personaltrainer #personaltraining

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@anthroproach

Still have kyphosis? Maybe you could push yourself a bit further? 🧠DON’T TRY THIS AT HOME🧠😂 JK Just be gentle and know your limits/capabilities. If you shouldn’t try this, you will know that just by watching the video. at Obtain Strength

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@legslikemarcus

Surprisingly, I get ask this quite a bit so here's some good information @bretcontreras1 shared which I align with. This can also be applied to other muscle groups, so definitely consider this if you stalled. Happy #Humpday 🍑 • • • • • • Original post @bretcontreras1 #Repost - Many of you have been following me for a number of years. Perhaps you saw great glute growth the first year or two, but now you’re frustrated because your progress has seemingly stalled. One thing is for sure: you cannot keep doing the same thing while expecting different results. A change is in order.⁣ Here are some things that you should try: 1️⃣Look at your sleep, stress, and nutrition. Everyone knows how important these are, but still, many don’t optimize them. ⁣ 2️⃣Try cutting your volume in half. Most of the strength and conditioning experts in the industry recommend performing 10-20 sets per week per muscle group. Some of my followers are doing 60 sets per week. Recent research has shown that doing too much causes you to go backwards in your progress. My glutes have grown in the past year despite doing only around 15 sets per week. They grew because I got stronger and ate a lot. ⁣ 3️⃣Take a deload week. You can’t train balls to the wall (or ovaries to the wall) 52 weeks out of the year. You need to have some easy weeks thrown into the mix. This allows for full neuromuscular repair and recovery so you can keep gaining strength. ⁣ 4️⃣Instead of thinking you need to push it harder, try training smarter instead. Pick a couple of glute exercises that suit your body well and strive to get strong at them in whatever rep range you prefer. ⁣ 5️⃣Rather than going for PRs, go lighter for a month and just focus on the feel. ⁣ Muscle, strength, and fat loss gains are never linear, and you must have patience. - #gluteguy #glutelab #getbettertoday #gluteworkout #legworkout #legday #everydayislegday

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@meshae1602

Last day at the gym before boarding a plane and it lands on leg day. Will still be working out but in a couple days lol. Happy my legs are starting to look a little better and getting some more definition. #fitness #gymgirl #gluteworkout #gymrat #gymlife #fitchick #shesquatsbro #legday #progress

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@jazzyfitness_

Bit of a #10yearchallenge and a #progresspic all in one. Crazy how one can change so much in 10 years! As you can see I was not blessed with big glute genetics and my hyperextended legs don’t help anything so finding weight lifting has been a god send to my lower body and booty gains. Anytime I get down on myself for wishing my fat went to my lower body I like to look back to see just how far I have come! 👏🏼 #gymshark #gymshark66

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@cheywilsonfit

💣 shoulder workout tonight. Haven’t posted much...still been grindin, just quietly 🤪 Been feelin a bit fluffy but also a lot stronger. Can’t wait to start cutting in a few months and see more muscle

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@liftingwith_ivette

LETS TALK MUSCLE GROWTH 💪 •• There’s 3 ways to achieve hypertrophy (muscle growth). Mechanical tension (heavy lifting), muscle damage, and metabolic stress (constant tension). SO what this means is ideally, you should do your heavy lifting as the core of your workout (mechanical tension & muscle damage) and then do a burnout (metabolic stress) to fully fatigue your muscles in all 3 ways towards hypertrophy. :) •• Here I did a lil squat burnout for leg day: 3 second negative, 3 second hold, 3 pulses= 1 REP! I did 8 reps and then RIGHT AFTER 8 jump squats! (3x) Legs were jellllooooo 🔥 (The idea of a burnout is to utilize tension instead of heavier weight. This is just an example) I added a band for extra tension in the glutes. HAPPY NEW YEAR GUYS 🖤🖤

3
@betscrr

2 weeks into my first cycle of the year. 2.1kg down in weight just from following my program and eating like a normal human being. Eat your veggies! Non traditional SBD things are the best. 1 min #amrap of sandbag carries 140 x 7 160 x8 (1st video) 180 x2 1/2 (because I was tired lol) Volume for 2 more weeks before we can begin testing some real weight 🤗 . . . #sbd #girlswhopowerlift #girlswholift #liftheavy #usapl #strongwomen #fitfam #powerliftingwomen #roadtonationals2019 #fitness #fitgirls #gluteworkout at Axiom Fitness

8
@dxxstny

Spring break is right around the corner✈️ This is a much needed vacation for me!! Can you take a guess where I’m going? Before I go out I always do a pre party booty pump😂😂 try these before you go out and tell me your butt doesn’t look nice and perky 🍑 thank me lattterrrr . 15-20 reps per leg 🔥 Fire Hydrants Donkey Kicks Straight Leg Kick Backs Hip Abductions . Giveaway tmrw 👀 stay tuned daddy gang ⬇️ If you listen to podcast you have to check out, one of the barstool sports podcast called @callherdaddy

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