# glutegrowth

The results of my 12 week bulk/building phase 🤝 This is my 3rd bulk, ive been doing this for years so i was able to see some quick and great results! I know how to hit macros, train to failure, and stay consistent. Please know that your buikding phase may take a bit longer and thats ok 🫶🏼 My first one took me about 6-8 months before seeing good results. If you want to work with me 1:1, my coaching application is on my page 🌸 #Fitness #bulk #glutes #legs #results #gym #workout #transformation #glutegrowth #growth

Wearing @DFYNE code ‘NIMO’ for 10% off 🖤 #GymTok #fyp #fitnesstiktok #glutegrowth #fitnesstiktok

GLUTE FOCUSED PROGRAM (🖇️ ïn b!0) #glutetransformation #glutegrowth #strengthtraining #bodybuilding

If you’re having troubles building your top shelf the combination of these compound and isolation exercises will give you results 👉🏻🍑 Keep in mind all the notes with the * that I have on the video because they are so important to target the top of the glutes. This workout routine can be done at home or the gym! If you’re working with your max weight then you can go down in reps by 2-4. W O R K O U T ▫️B Stance Hip Thrust | 3 sets 10-12 reps ▫️Kas Hip Thrust | 3 sets 12-15 reps ▫️B Stance RDL | 3 sets 10-12 reps ▫️Split Squat | 3 sets 10-12 reps ▫️Reverse Hyperextension | 3 sets 12-15 reps ▫️Single Leg Lifts | 3 sets 12-15 reps 💕 Save it, send it to a friend, and schedule it for your next lower body workout! 📱 Link in my bio to receive a free week to my BSM app and everything in it from glute growth to nutrition (you must sign up through my website to get the free trial). ____ Si tienes problemas para construir tu estante superior, la combinación de estos ejercicios compuestos y de aislamiento te dará resultados 👉🏻🍑 Ten en cuenta todas las notas con * que tengo en el vídeo porque son muy importantes para apuntar a la parte superior de los glúteos. ¡Esta rutina de ejercicios la puedes hacer en casa o en el gimnasio! Si estás trabajando con tu peso máximo, puedes reducir las repeticiones de 2 a 4. EJERCICIO ▫️B Postura Empuje de Cadera | 3 series de 10-12 repeticiones ▫️Empuje de Cadera de Kas | 3 series de 12-15 repeticiones ▫️B Postura RDL | 3 series de 10-12 repeticiones ▫️Sentadilla Dividida | 3 series de 10-12 repeticiones ▫️Hiperextensión Inversa | 3 series de 12-15 repeticiones ▫️Elevaciones de una Sola Pierna | 3 series de 12-15 repeticiones 💕 ¡Guárdalo, envíalo a una amiga y prográmalo para tu próximo entrenamiento de la parte inferior del cuerpo! 📱Enlace en mi biografía para recibir una semana gratis en mi aplicación BSM y todo lo que contiene, desde crecimiento de glúteos hasta nutrición (debes registrarte a través de mi sitio web para obtener la prueba gratuita). #glutegains #glutegrowth #glutedominant #glutefocused #gluteexercises #gluteworkout #growyourglutesathome #growyourgluteswithme #glutegainstips #glutegrowingtips #glutegrowingseason #glutegrowthtips #glutegrowthworkout #topshelf

3 years in the making, keep showing up 👏🏼 last two slides wearing @DFYNE | code HUDAMUSTAFA #gym #GymTok #progress #gymprogress #transformation #gymtransformation #gymmotivation #motivation #growth #glutegrowth #relatable #foryou #foryoupage #fyp

I AM STRUGGLING 😅 *130g is a generic number, please eat how much YOU need* 🫶🏽 #fypシ #gymhumor #musclegrowth #glutegrowth #nutrition

Ditch the chunky sneakers! #fitnessadvice #glutegrowth #fitnessshoes #chunkysneakers #onlinecoach #trainingadvice

There ain't no replacement for Bulgarians! #bulgarians #bulgariansplitsquat #glutes #glutegrowth #onlinecoach

Yes! she nailed this video! #gymtips #gymtipsforbeginners #GymTok #glutegrowth #glutegrowthtips #glutesworkout

This is actually completely wrong #trainertips #trainerreacts #glutegrowth #onlinecoach #glutes #workouttipsforwomen #gymtips

Wearing // @DFYNE code ‘NIMO’ for 10% off 🖤 #GymTok #foryoupage #gymmotivation #gymrat #glutegrowth #RDLS #fyp

time to level up sis 👏🏼 wearing @DFYNE code HUDAMUSTAFA #gym #GymTok #progress #gymprogress #transformation #gymtransformation #gymmotivation #motivation #growth #glutegrowth #relatable #foryou #foryoupage #fyp

I had to react to this straight away 😅 #trainertips #onlinecoach #glutes #stepups #trainerreacts #glutegrowth

Why I didn’t get results for two years in my fitness journey. Now there’s a lot of other reasons, but these are the reasons that I seem more commonly not only the of myself, but also other people that are trying to grow their glutes. #glutes #glutegrowth #fitnesstips

@DFYNE for my outfit 😍 code LUCIA saves 10% when you treat yourself to a new gym fit #gymvshome #gymvshomeworkout #homegymworkout #homeworkouts #homeworkouts_4u #glutesathome #glutesworkouts #glutegrowth #glutegains #resistancebandsworkout #resistancebands

Wearing @DFYNE code ‘NIMO’ for 10% off 🖤 #GymTok #glutegrowth #gymrat #fyp #gymmotivation

Trainer reacts to glute workout 🍑 #glutes #gluteworkout #glutegrowth #trainerreacts #fitnesstips #gymtips

Reacting to @dianaconforti glute workout #gluteworkout #reactionvideo #onlineglutecoach #glutegrowth

#ad This was 4 days ago and shes still pumped too👀 (and I am only using my right hand strap so if this ends up on the wrong side of fittok, I’m telling you now) #dumbbellworkout #gymreapers #gymreapersliftingstraps #liftingstraps #glutesworkout #glutegrowth

trainer reacts to glute exercise #gluteexercise #glutes #glutesworkout #trainerreacts #glutegrowth #trainertips

Reacting to Hip Thrust Technique #hipthrust #glutegrowth #glutegains #onlinecoach #glutecoach

If you’re having troubles building your side booty the combination of these compound and isolation exercises will give you results 👉🏻🍑 Keep in mind that this is not a solution for hip dips and that they are normal bone structure. Building our glutes overall will give us a rounded bubble butt. This workout routine can be done at home or the gym! If you’re training at home with weight that is light for your fitness level, increase your reps by 2-5. W O R K O U T ▫️Hip Thrust | 3 sets 10-12 reps ▫️Hip Thrust Pulse | AMRAP ▫️Curtsey Lunge | 3 sets 10-12 reps each side ▫️Seated Hip Abduction | 40 seconds ▫️Split Squat | 3 sets 8-10 reps each side ▫️Sumo Walk | 3 sets 10 reps each side ▫️Standing Hip Abduction | 2 sets 20 reps 💕 Save it, send it to a friend, and schedule it for your next lower body workout! 📱 Link in my bio to receive a free week to my BSM app and everything in it from glute growth to nutrition (you must sign up through my website to get the free trial). #glutegains #glutegrowth #glutedominant #glutefocused #gluteexercises #gluteworkout #growyourglutesathome #growyourgluteswithme #glutegainstips #glutegrowingtips #glutegrowingseason #glutegrowthtips #glutegrowthworkout

Training for Muscle Growth aka hypertrophy training #glutes #hypertrophy #glutegrowth

How to help fill in hip dips #hipdips #gluteworkout #gluteworkoutwithbands #onlinept #trainertips #glutegrowth #glutegainstips

Heres some tips for when you do Shoulder Press #shoulderpress #shoulderworkout #onlinept #glutecoach #techniquevideo #glutegrowth

Lmk if you guys wanna see more! #highproteinbreakfast #gym #protein #glutegrowth #musclegrowth

Going through the technique for Bulgarian Split Squat #techniquetips #gymtips #glutes #bulgariansplitsquats #glutegrowth #onlinecoach

Sabes la diferencia? 🍑 #glutegrowth #mujeresempoderadas #glutesworkout #legday #hipabductionmachine

Do your RDL'S! #romaniandeadlift #glutegrowth #fitnesstips #onlinecoach #glutes #gluteworkout

I started doing this 3 years ago and havent gone back since! #fitwithmezz #fitnessmotivation #fitnesstips #fitnessroutine #fitnesstransformation #fatloss #weightloss #backday #glutegrowth #glutegains #glutegrowthroutine #rdl #gymhack

#ad still reppin @Gymshark two years later 😛 #ad #gymtransformation #transformation #beforeandafter #glutegrowth #GymTok #Fitness #gymmotivation

Technique tips for RDLS #rdl #rdltechnique #glutegrowth #trainertips #fitnesstips #glutes

favourite exercise that helped grow my glutes 🫶🏼 #glutegrowth #workoutroutine #workouttips #smithmachine

If you wan't to build muscle you have to damage the fibres #musclebuilding #glutegrowth #musclefibres #onlinecoach #trainertips

20 week programme linked in my bio📈🔥 #glutes#glutegrowth#gluteworkout

The she joined the gym… #gym #gymtransformation #transformation #thenvsnow #GlowUp #glutegrowth #fyp #foryou #motivation #gymmotivation

I have been using the Bellabooty Belt for months now and it has been such a game changer for my at home workouts!! It makes it so much easier to do hip thrusts, or any other lower body exercise you would usually do at the gym. Its perfect if you just have dumbbells or kettlebells at home, or if your gym is crowded and you want to hip thrusts in a more quiet area ✨ I highlyyyy recommend this if you’re looking for those glute gains before summer 👀🍑 #glutegrowth #gluteworkout #athomeworkout #hipthrusthack

A little tip for RDL's #rdls #romaniandeadlift #glutegrowth #onlinecoach #glutesworkout #gymtips #glutegains

If you’re having trouble building your bottom part of your glutes this combination of these exercises will give you results 👉🏻🍑 This workout routine can be done at home or the gym! If you’re working with your max weight then you can go down in reps by 2-4. W O R K O U T ▫️Bulgarian Split Squats | 3 sets 10-12 reps ▫️Step Ups | 3 sets 10-12 reps ▫️a deficit Curtsey Lunges | 3 sets 10-12 reps ▫️Long Stride Lunges | 2 sets 12 steps ▫️Short Stride Lunges | 2 sets 12 steps ▫️Front Squat | 3 sets 12-15 reps Finisher ▫️Donkey Kickback Curls | 2 sets 45 seconds ▫️Donkey Kickback Pulses | 2 sets 20 seconds Bands: @H E R A 💕 Save it, send it to a friend, and schedule it for your next lower body workout! 📱 Link in my bio to receive a free week to my BSM app and everything in it from glute growth to nutrition (you must sign up through my website to get the free trial). ____ Si tienes problemas para desarrollar la parte inferior de tus glúteos, esta combinación de estos ejercicios te dará resultados 👉🏻🍑 ¡Esta rutina de ejercicios la puedes hacer en casa o en el gimnasio! Si estás trabajando con tu peso máximo, puedes reducir las repeticiones de 2 a 4. EJERCICIO ▫️Sentadillas divididas búlgaras | 3 series de 10-12 repeticiones ▫️Pasos ascendentes | 3 series de 10-12 repeticiones ▫️Déficit de estocadas de Curtsey | 3 series de 10-12 repeticiones ▫️Estocadas con zancadas largas | 2 series 12 pasos ▫️Estocadas con zancadas cortas | 2 series 12 pasos ▫️Sentadilla frontal | 3 series de 12-15 repeticiones Acabador ▫️Rizos de contragolpe de burro | 2 series de 45 segundos ▫️Pulsos de contragolpe de burro | 2 series de 20 segundos 💕 ¡Guárdalo, envíalo a una amiga y prográmalo para tu próximo entrenamiento de la parte inferior del cuerpo! 📱 Enlace en mi biografía para recibir una semana gratis en mi aplicación BSM y todo lo que contiene, desde crecimiento de glúteos hasta nutrición (debes registrarte a través de mi web para obtener la prueba gratuita). #glutegains #glutegrowth #glutedominant #glutefocused #gluteexercises #gluteworkout #growyourglutesathome #growyourgluteswithme #glutegainstips #glutegrowingtips #glutegrowingseason #glutegrowthtips #glutegrowthworkout

I used to HATE RDL’s, I used to feel pain in my lower back, then i discovered how to really put my mind to muscle and get a real squeeze from the bottom of the movement & it changed into being one of my fave movements 😍 #glutegrowth #rdls #rdlsforglutes

This can be pretty confusing for some people... #rdls #rdlsforglutes #rdlform #trainertips #onlinecoach #fitnesstips #glutegrowth

on this note follow my instagram too🤭 link in bio - but here’s my best advice that a lot of ppl have been asking for🤍 here’s how to structure your glute days/ train to get you a rounded shelf TYPA DUMP TRUCK! there’s so many other factors that help such as food/ getting enough protein in, creatine, consistency etc! so keep all those in mind😘 #glutegrowth #gluteworkout #glutetips #trainglutes #howtogrowglutes #roundglutesworkout

Wearing // @DFYNE code ‘NIMO’ for 10% off 🩷 #GymTok #therapy #fyp #gymmotivation #glutegrowth

This is why you shouldn't copy a "what I eat in a day" #nutrition #fitnesstips #onlinecoach #womensfitnesstips #glutegrowth

No junk volume needed! Simplify it down to these staples & you’ll be good to go #glutegrowth #glutegrowthtips #gluteworkout #fitnesstips

#glutesworkout #gluteworkout #glutegrowth #glutesgrowth #fitnesstiktok #foryou #foryoupage

Please don't make this mistake, I see it sometimes at the gym #gymtips #onlinecoach #fitnesstips #glutegrowth

I put this list together to help some of you concentrate your efforts in the proper direction. These are just my opinions based off of my many years of experience as a biomechanics researcher, strength coach, and lifter. Always listen to your body and do what feels best for you. Don't forget to utilize progressive overload & the mind muscle connection, get your protein and sleep in, and manage your stress levels. If this is daunting and you just want a program, join BootybyBret (l!nk in bio) #glutegrowth #glutesworkout #Fitness #glutetrainingsplit

Glute building cheet sheet! 🍑🍑 You NEED to be incorporating a mix of shortened and lengthened position exercises if you want to grow all parts of your glutes!! ✨ Here are some examples of upper glute exercises and lower glute exercises 🫶🏻🫶🏻 Try mixing some of these workouts into your lower body routine to see some serious glute growth 🍑✨ Info to train w me in my profile 🥰🥰 #glutegrowth #glutetransformation #glutetraining #upperglutes #lowerglutes #hipthrust #GymTok

Vege Chips 🫣 🚩 #nutrition #onlinecoach #nutritiontips #eatinghealthy #glutegrowth