Melimmart

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Dumbbell ONLY Glute Workout! If you’re pressed for time, a shy girl, or doing a home workout, this one’s for you! Workout:
(Perform all of these with challenging yet doable weights, perform until failure! And make sure your form is on point). 🍑 Sumo Squats: 4x10-12
🍑 RDL’s: 4x10-12
🍑 Reverse Lunge: 4x10-12 per side
🍑 Side Lunge: 4x10-12 per side
🍑 Glute Bridge: 4x10-12 (make sure your finger tips can touch your heels). ✨You don’t need a fancy gym to make progress—you just need your mindset, some dumbbells, and that fire 🔥 in you. Show up, push through, and get that peach pumped! 💪You’re stronger than you think! Let’s grow!😘 Top: @csb (affiliate link in bio) Pants: @Buffbunny Collection #gluteday #dumbbellworkouts #glutestrengthening #gymworkoutstiktok #gymmotivations #glutesworkout #lowerbodyworkouts #homeworkoutsforwomen

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When a short girl just needs a little spinal decompression… but nearly wipes out trying to reach the pull-up bar 💀💁🏻‍♀️. So what do we do? We scale that squat rack like a lil spider monkey 🐒✨ Because when you’re short, innovation isn’t optional — it’s a lifestyle! 😉😘 Top, Leggings, and socks: @Buffbunny Collection @Heidi Somers | Buffbunny #s#shortgirlsp#petitewomang#gymsolutionsg#gymproblemss#shortpeopleproblemss#shortgirlgymproblemsp#pullupbarf#fitnessmotivationg#gymfunnyvideosonlinecoachforwomen

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Lunge Variations Unleashed (Glutes vs. Quads)
Here’s how foot placement + torso angle can change the entire feel of your lunges: 1. Forward Lunge (short step, torso upright):
Targets your quads — keep the step shorter and push through all four corners of the front foot and feel the quad fire off. 2. Reverse Lunge (torso upright):
Also targets quads — again, focus on pushing through all four corners of the foot for stability, control and to fire off the quad. 3. Reverse Lunge (torso leaning forward):
This pushes your hip back which shifts the load to your posterior chain (glutes + hamstrings). Push through your heel on the way up to really activate your glutes. (Note: before you start you can lean your torso forward thus push your hips back, to guide your body). 4. Curtsy Lunge:
Step your back leg behind your front heel — this targets your glute med and min.
 ⚠️ Don’t place your back knee too far to the outside of the front foot - you could strain your knee. Push through your heel and keep it controlled. Form isn’t just about looking good — it’s about feeling your body, connecting with the right muscles, and moving with intention. Don’t be afraid to slow it down, get intentional, and make your training smarter. You’re not just doing lunges — you’re sculpting strength, one rep at a time.💥 Keep showing up. The body you want is built with focus, not shortcuts. You got this. 🔥🫶🏼 Top and Leggings @csb of course!!! Affiliate link in bio! 😘 #lungesworkout #reverselunge #forwardlunge #petitegirls #lowerbodyday #variations #glutesquad #quadworkout #formfirst #gymhack #gymsolutions #fitnesshacks