#Glutebridges

MOST RECENT

Happy #humpday 😄 If you aren't willing to work for it don't complain about not having it. I don't do #squats that is right (no squats of any kind) I don't do #glutebridges I don't do #cablekickbacks I don't do #curtsylunges I don't use #resistancebands Why? Because I became serious about building my #glutes so I do serious exercises. If you want glutes...go get em...but you gonna have to work. Hard...none of those sissy exercises.
#deadlifts over 100lbs you can never do too many of those
#glutekickbacks you should use heavy dumbells
#firehydrants again heavy dumbells over 30 lbs
#backextensions 45 lb plate no less
#hipabduction go as heavy as possible
Train twice a week with 3 to 5 sets 10 to 12 reps 48 hrs rest in between ...make sure to eat carbs not just protein 😏 I don't know #cheesecake 🍰
#youcanthankmelater 😊
#thickfit #glutesthatsalute

I guarantee you’ll surprise yourself (and your burning legs) with how deceivingly easy this exercise looks- It feels like these exact emojis: 😝🔥😰 lol
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You should feel it in your glutes & hamstrings... If you feel it in your quads you’ll need to re-asses your form! Here are some pointers:
1. Lay with your bum about a foot away from a wall
2. Place your foot flat on the wall. (The angle at your knee should be at a right angle or slightly more... Any less puts too much emphasis on the quads!)
3. Tuck your chin in and tailbone under, drawing your belly button towards the ground.(Should feel like an ab crunch!)
4. Push through your heel away from the wall, driving the opposite knee backwards (towards your head)
5. Squeeeze your glutes throughout!
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Try 3 sets of 15 on each side to really get a good pump on! 🍑🔥😝
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Enjoy! 😊
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#workoutwednesdays #bootyburn #legday #midweekmotivation #bodyweighttraining

'Weights will make me bulky' 🙄... the biggest misconception that I feel so passionately about 🙈
One of the main reasons I decided to become qualified as a personal trainer and more involved in fitness is because I can't stress how FALSE this statement is and I know the main reason a lot of us girls don't spend more time throwing weights around is because:
A) We've never been taught how so we're not confident enough in public at the gym
B) We believe the above misconception that we will become too 'bulky'

I used to think the same myself before I started Crossfit and would never dare go pick up a barbell and do any lifting because it was so alien to me 🙋🏻 but I have found so much confidence through fitness!

I want to help as many girls as possible build that confidence and show what amazing results you can achieve when doing it properly👏🏼❤️🍑 Message me for any advice if you're stuck ladies! 😘



#fitness #girlswholift #girlswhosquat #humpday #bootygains #gains #bootybuilding #leedspt #goals #personaltrainerleeds #girlgains #glutes #glutebridges #core #workoutideas #fitspo #fitfam #squatspo #leedspersonaltrainer #weights #functionalfitness #girlpower #femaleempowerment #strength #strongnotskinny #leedsbootcamp #abs

Glute bridges. A little difficult at this new weight, 60#, since you can't use the bar "tampon" padding on the wavy bars. Sorry for the awkward angle but they were too hilarious. Nickson throws a little challenge in this set. On the last video which was my first attempt with a bad camera angle @subu_ad33l showboats at the end of a pump. #🍑 #glutes #glutebridges #doublechin

-> 3 weeks post hip replacement and @jaybag75 is killing it 💪🏻 with #redcord bridges.

#MPT

🍑 decimating session: -
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There’s always so much stupid sh*t across the net - commonly women doing weird crab like, bouncing movements claiming to be developing the 🍑(glutes)
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Don’t waste your time with that, smash this resistance session: -
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Barbell back squats 4x8
Barbell bench glute bridges 3x10
Bulgarian split squats 3x12
Romanian deadlifts 3x10
Hamstring curl 2x20
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Painful and effective. Track what you lift one week, then increase the weight the next. That’s called progressive overload. Progressive overload plays a huge role in muscular development(growing dat 🍑) -
Remember. Pain isn’t an indicator of muscle growth. If it was, marathon runners would look like arnie. Train to increase the volume(setsXrepsXweight) (or more simplistically just try to lift more weight each week) and your body will develop.(ofc nutrition matters, but I’m assuming you’re eating for your goalset, ie calorie deficit, calorie surplus or homeostasis/Maintenance kcal. -
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If you have any questions relating to form, feel free to either ask below or shoot me a dm. However, if you setup similarly to the way I have, ie joint placement, bar path, etc, you should be fine. Form > weight everyday of the week people 🙏
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Enjoy 💁‍♀️

Time to get real: #threeweekspostpartum belly and a very #happy #sweaty #postworkout #selfie 💪🏼
Now I did have a #csection and am therefore officially allowed only walking and lifting anything as heavy as my baby - 4kg.... so Mama got herself in the gym for some #elliptical and #treadmillworkout and light weights. (I might have gone onto some machines as well 😋).
I started working out at home will #wallsquats, #glutebridges, #wallpushups and #isometric #coreworkout - will try to post a video soon.

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#postnatal #postnatalworkout #csectionrecovery #postpartum #fitpregnancy #fitspo #fitness #fitspiration #healthyliving # uae #abudhabi #inabudhabi #fitmom #fitmama #strong #fitandhealthy #babyboy

Knee surgery rehab going well! Last week on the treatment bed only and this week performing #kettlebellcarries #palloffpresses and #glutebridges
#kneerehab #exerciserehab #goldcoastphysiotherapy #goldcoast #centralphysiohealth #kneesurgeryrecovery

Gib deinem #kettlebellswing doch mal extra 💥🔥! Der #hardstyle bzw. der explosivere #swing lässt sich damit prima intensivieren - ideal für Zuhause Trainierende, die nicht in eine schwerere #kettlebell investieren möchten. Achtung: #rumpf muss stabil bleiben (vllt #planks und #Glutebridges davor machen) und die Kettlebell darf nicht zu leicht sein, sonst klappt’s nicht! #lookgoodnaked #nobullshit #kettlebellworkout #intelligentstrength #hippower #glutesworkout #hams #32kgkettlebell #trexswing #hipexplosion #swing #bootybuilding #personaltrainer #personaltraining

My skinny butt is getting stronger... 💜 and therefore more curvy! 💕 To the women scared of heavy weights... don’t be! You will not look manly. It takes sooo much for us to gain muscle. This is a year and a half of working my ass off (or on if you will) and getting my diet right. I have a ton of food allergies, so I substitute a lot of foods, have to drink protein shakes & take multivitamins to get the proper amount of protein and extra nutrients. Everyone’s journey is different. Although I was skinny when I started this journey, I was not healthy. I have also had four sons, gained 45-80lbs with each, and have never eaten really healthy until now. Having food allergies and other reasons in my life have caused me to suffer from anxiety and depression. Exercise and eating right have turned both around for me. I will admit that if I go more than a few days of exercise I will start having anxiety and/ or depression again. Also doing Jiu Jitsu helped tremendously with feeling in control!! I feel so much more in control of me, my life, my health, & future goals now. 👙💞Bikini bottoms: @futurebikini use code: HELMS for a discount💞👙Top is VS.
#foodallergies #foodallergiessuck #bikinifitness #bikini

That’s how you know you’ve worked hard and put in a good leg day! 💪🏻😪 #legday #gymlife #fitlife #squats #lungesforlife #sumosquats #bootygainz #hardwork #everymotherfuckinday #gohard #getafterit #goals #damngirl #glutebridges

Training a bit later in the day felt great. Had the opportunity to workout with a few of my all-stars @zopanz @lj_fit22 which was amazing and I really enjoyed the human connection and friendship. .
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These two amazing athletes are headed out to Vegas soon but while they were in town we got a workout in and of course the bikini gals had me do a few sets of #glutebridges in the lower day. .
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Lately I’ve been able to spend some more time focusing on the mechanism of hypertrophy which is mechanical tension or lifting heavy with compound lifts in an effort to recruit muscle fiber and create tension through solid execution. ..
Highlights of the training are captured here. 365x12 on dead’s and 275 (2x5) as the top sets. #hypertrophy #coaching #science #mechanicaltension #strong #fatloss #lift #bikini #bodybuilder

Do you split your split training up into body parts? Booty day, chest day, shoulder day, etc?
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Not the most effective route.
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Frequency is important to muscle growth (or to toning your muscles, ladies). Studies show that training a muscle at least twice a week will give ya better results than once per week, even with total work done being equal. Or: 3 sets of squats Monday & 3 sets Friday will give ya better results than just doing 6 sets on Monday.
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But honestly, the biggest key is doing something you can stick to/enjoy. If doing a body part split is what makes the gym the most fun for ya, go for it. You’ll still get results.
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The graphic shows how you would go about setting up your lower body training to optimize your training frequency and your booty gainz. 🍑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The takeaways: 👇🏻
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✔️Focus on compound movements: you’ll be able to train more muscle groups at once, making the twice per week frequency easier to achieve.
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✔️Train either full body 3x/week or upper lower 4x/week. Both allow you to hit the twice per week frequency while still giving ya lots of time for recovery.
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✔️Bonus: If you really want to build a specific muscle, add an extra day focused just on that body part at the end of your training week. Focus on isolating the muscle like you would in a body part split.
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Confused about how to set up your training program to get the best results? Shoot me a message, I’d love to help! 🐻

Regrann from @untamedphoenixz - Working on the 🍑 and hitting PRs. 235 on my hip thrusters. Tried out my new @hipthrustpad today, definitely more cushion for the pushin, though those of us with thick legs still have issues setting up. 😂

Thank you @untamedphoenixz for buying our product and tagging us in your picture!

Glute bridges are dynamite for building glutes of glory (which also make our lower backs and knees pretty happy). Doing them with your shoulders elevated, either double or singled legged, is a great way to make them more challenging and get more bang for your buck.
(And a whole lot of burn🔥).
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However, make sure you’re not making the mistake of hanging out on your elbows while doing them.
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By resting on your elbows, you take a lot of the load off of your glutes and don’t allow them to do 100% of the work, which kind of defeats the purpose of doing these 🤷🏻‍♀️
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Instead, set up with the bench right underneath your shoulder blades and completely deload your arms.
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What’s your favorite way to do bridges?
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#HurstStrength #WomanUP #Glutes #GluteBridges

#workoutday number??? Still at it... today the #glutebridges were killing me... #incorporated a #gentlecleanse into my #dailyregiment to boost up the results as well
#vegannutrition #beinghealthy #healthylifestyle #lifebydesign #noexcuses #upearlytotrain

@r_rich83 your leg day killed me yesterday...definitely feeling it in my backside this morning. I find I’m wishing I could hang onto my prep body but I have to admit I’m loving having a little more #junkinthetrunk
#legday #booty #fitmom #fitnesscompetitor #calgaryfitness #yycfitness #yycliving #squats #glutebridges #deadlifts #pliesquats #gymlife #ineedamassage #dropitlikeasquat #ladylumps #canadiangirl

I’m on a never ending quest for a better bum 🍑 so I decided to try out the latest workout from @krissycela today. All exercises were based on the smith machine, and included:
• sumo squats
• single leg deadlift superset with plate stiff leg deadlift
• sumo deadlift
Then I finished off with some glute bridges to really feel the burn 🔥
Really enjoyed this quick little glutes blaster - I’ll definitely be doing it again in the hope of a better derrière 🙏🏼



#glutes #glutesworkout #hamstrings #legs #buildingabetterbooty #buildingabetterbody #strong #strongwomen #strongnotskinny #bum #trainhard #getfit #workforit #fitspo #girlswholift #squats #deadlift #glutebridges #smithmachine #motivated #dedicated #fitness #fitnessgoals #goals #results

Hope you all survived Monday! It was a hell of a struggle for me. I’m on week 3 of @brianakfitness 4 week weight loss challenge and today is leg day. So here’s a few workouts set to royalty free iMovie music 😂 I think next time I might just skip the music and let it be a silent film lol
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#workout #workoutoftheday #wod #legday #squats #jumpsquats #glutebridges #glutes #brianakfitness #4weekweightlosschallenge

one of the core excercise that i like is glute bridge. it help to tighten your butt, thigh, and lower abs. this move is so easy. do the right pose so you could get the best result.

#workout#workoutpose#glutebridges#thighteningbutt#healthylifestyle

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