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103K views · 2K reactions | How to Hip Thurst Properly With Good Form!! #legday #hipthrust #glutesworkout #glutestrength | Alena Cassisi

4.2K views · 1K reactions | I know i’m not the only one that remembers the hate hip abductors got (mostly bc of pinching your siatic nerve) but I can say I’ve put them back in my routine and corrected my form and have not had any issues! don’t skip these (especially heart shaped/ square glute girlies) all pink outfit @dfyne.official | dc LAUR #fitness #glutegrowth #gluteworkout #upperglutes | Laur🧸

a woman squats in front of a gym machine with the words, smith machine scats glute focused

194K views · 18K reactions | Glute focused smith machine squats 🍑 There are many different squat variations you can do on the smith machine, I like this one for biasing the glutes! ✅ position your feet shoulder width apart and slightly in front of you ✅ as you squat down your knees should be at 90 degrees, and should not be travelling over your toes. ✅ keep your chest up, shoulders down and back, and make sure your maintaining a neutral spine Save and try! #Glutes #buildmuscle #fitness #formtips #gluteexercises #squats | Melodie Hall | Fitness & Health

6.3M views · 7.4K reactions | How Your Body BUILDS Muscle! 🤯 Read 👇🏼 Many people think that workouts BUILD muscle... Training simply creates the demand on your muscles, but this MUST be met with the supply of rest & nutrition 💪🏼 Which then gives your body the opportunity to build muscle, IF it has enough calories, protein and recovery time… So it’s the recovery process that BUILDS muscle! 📈 ❓How many calories? ✅ 200-500 above maintenance is a great start point! ❓How much protein? ✅ 1.6 - 1.8g per kg bodyweight per day! ❓How much recovery time? ✅ Minimum 24 hours but ideally 48 hours, OR until soreness subsides! A sore muscle isn’t fully recovered! [This is a remake of a previous video where I used some outdated (now incorrect) terminology - shout out @liftrunbang1 for providing the updated insights!] 🧠 If you’re smart with your training you could train every day, as long as you get the balance right and recover properly! | Tom Bailey Fitness

6.3M views · 7.4K reactions | How Your Body BUILDS Muscle! 🤯 Read 👇🏼 Many people think that workouts BUILD muscle... Training simply creates the demand on your muscles, but this MUST be met with the supply of rest & nutrition 💪🏼 Which then gives your body the opportunity to build muscle, IF it has enough calories, protein and recovery time… So it’s the recovery process that BUILDS muscle! 📈 ❓How many calories? ✅ 200-500 above maintenance is a great start point! ❓How much protein? ✅ 1.6 - 1.8g per kg bodyweight per day! ❓How much recovery time? ✅ Minimum 24 hours but ideally 48 hours, OR until soreness subsides! A sore muscle isn’t fully recovered! [This is a remake of a previous video where I used some outdated (now incorrect) terminology - shout out @liftrunbang1 for prov

a woman is posing for a photo in the gym

liv carbonero on Instagram: "You know the glute gains are real when you see them with black shorts on 😎🖤 - full workout: 3-4 sets each ✰ tri set - hip thrusts: 8 reps - KAS glute bridges: 8 reps - hold for as long as possible ✰ step ups: 8-10 reps ✰ super set: - kickbacks: 10 reps - side kicks: 10 reps ✰ back extensions: 10 reps - on last set drop weight and do body weight to failure - @gymshark sale ends today! Up to 60% off + 25% off with my code “fitfoodie” 💖"

the gym is full of exercise and body parts

115K views · 16K reactions | Lots to learn! #glutes #squats #fitness | Ryan Read

Sloane | Body Recomposition Coach on Instagram: "Here’s how to get the perfect stance for each of these movements ⬇️ Make sure to SAVE for your next leg day. RDL = 1 step out OR just make sure your feet are hip width apart. Squat = 2 steps out OR just make sure your feet are shoulder width apart. Sumo squat = 3 steps out OR just make sure your feet are slightly greater than shoulder width apart. Comment GUIDE for my sample 1 week workout split me and my clients use to build body sculpting muscle! Hope this helps !! 🫶 #Building Muscle #BuildingMuscleForWomen #MuscleBuilding Workouts #LegWorkouts #LegWorkoutsForWomen #gluteworkout #GluteWorkoutsForWomen #FatlossWorkouts #BuildMuscleLoseFat #LoseFatBuildMuscle"

a woman standing in front of a cage talking on a cell phone and wearing knee pads

Bethany Tomlinson on Instagram: "Glute exercises that helped me grow my glutes over the years! I have loooads more so if ya like this let me know below and I will do more🙂‍↕️"

a person laying on the ground in front of a gym

Shona Vertue on Instagram: "Quick sequences like this can be really effective if you commit to the time within the stretch AND the quality of your focus and breathing while you’re in the stretches. For flexibility gains you do have to push to a slightly uncomfortable territory (and no, that’s not a hall pass for dangerous territory or going beyond your capacity). A good litmus test for this is that you should still be able to take a deep breath, even if you’re feeling out of your comfort zone. The bands are SO helpful as stretching aids AND as reminders to maintain the habit. I keep them in my gym bag and next to my laptop - reminding me to stretch in between meetings and lectures. Drop your questions and let me know how you go. 🙏🏽💘"

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Leg Workout

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Leg And Glute Workout

Danielle Webster | BA EX-SCI🧪 + NASM | Believer✝️ on Instagram: "3 of my fave gym hacks I’ve learned from social media! Sometimes the set up can be the hardest part so here are 3 hacks to make it easier! 1. Hip thrust foot position hack This one is 🔥 2. Bulgarian split squat stance This ends up being the perfect stance for a more glute focused split squat. 3. RDL stance Not too wide or too narrow! Save and try these to make the set up easier!"

a man doing squats on a bench in a gym with the caption why is this still a thing?

Simon Dingemans | Glute specialist on Instagram: "❌STOP DOING THIS🫣❌⁠ ⁠ Going too heavy and using bad form. ⁠ Too many lose the form just to go heavy. ⁠ ⁠ Ego lifting will get your hurt…⁠ ⁠ That’s why I go light and do more reps⁠, while still going to failure. I do 4 sets and my rep range is between 25 and 15. ⁠ ⁠ The weights get lighter and reps lower every set.⁠ ⁠ Here’s how I do them:⁠ ⁠ ✅ I grab a bench which is around knee height or lower⁠ ⁠ ✅ I sit against the bench and stretch my legs ⁠ ⁠ ✅ I place 2 weights next to my knees, this is where my feet will be⁠ ⁠ ✅ I push up and get my shoulder blades on the bench ⁠ ⁠ ✅ I lower down with my back straight ⁠ ⁠ ❌ No arching like you’re throwing it back ay-papi style 👀⁠ ⁠ ✅ I push back up and squeeze my glutes AS HARD AS POSSIBLE <- IMPOR

a woman in tight shorts and headphones standing on the floor with her hands behind her back

Latia Perez on Instagram: "Hamstrings and Glutes 🤍 I am literally the glute engagement Queen Being a quad dominant girly, I just had to learn, practice and get used to it. When I’m hinging at the hips, I start my engagement in the hinge. When I am at the bottom of a squat, I start my engagement AT THE BOTTOM, and squeeze on the way up. NOT at the top. The over extension and super squeeze at the top of the squat is so unnecessary. Or simply hold the squat longer. 1:1 Coaching is available🤍 Link in bio🤍"

a man squats in the middle of a gym area with text reading foot placement and muscles worked

Andrew Kwong on Instagram: "If you place your feet further in front on the smith machine squat, you’ll bias the glutes. If you place your feet directly below the bar, you’ll bias the quadriceps. If you place your feet wider apart, you’ll bias the inner thigh. If you place your feet higher on the leg press platform, you’ll emphasize the glutes. If you place your feet lower, you’ll emphasize the quadriceps. Size & Shred Training program 👉🏻 deltabolic.com (link in bio) #squat #smithmachinesquats #legpress"

a group of people in a gym with the caption we're targeting

K I E N🇳🇬 on Instagram: "🔥New Hip Abduction Machine Variation for Upper Glutes!🔥 I recently came across this awesome hip abduction variation from @jessemarji and had to give it a try—and wow, I definitely felt it more in my upper glutes!🍑 Here’s a step-by-step guide for this variation: 1️⃣ Sit up and slightly out of the seat—this helps to change the angle and target the upper glutes. 2️⃣ Place your hands on the back of the seat for stability and lock yourself in. 3️⃣ Slide your feet back a bit, so you can still press out comfortably. 4️⃣ Emphasize the top 30% of the movement—this is where you’ll really feel it in your upper glutes. Remember, doing the traditional hip abduction isn’t wrong! Every variation—whether you’re sitting upright, leaning forward, or even this one—works diff