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Monday 23 June 2025 18:38:09 GMT

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ابـو دلـيـم𓆩8.𝟏𝟏𓆪🎭 :

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2025-07-21 10:00:58

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2025-07-05 06:39:24

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2025-07-03 03:53:18

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Let’s talk lower glutes!👇 The glute max can be divided into an upper (iliac) and lower (sacrum and coccyx) region. The lower region is mainly a pure hip extensor. In order to bias this region, we want to focus on longer length movements because they have more hypertrophy in distal regions of that muscle. Think RDL’s, step ups, squats, lunges and split squats. And that’s really about all you need to know to build those lower glutes, far less complicated than upper glutes. It is important to note that lengthened movements are far more fatiguing than shortened so they should be utilized less than short and you’ll need more time to recover from them. I typically recommend 2-3 short movements and 1-2 lengthened in a workout. Now offering a FREE 7 day trial to my app📲💜 Access 25 programs, track sets/weight/reps, form checks, ask me questions, community chat, track nutrition and more! #glutes #fitnessmotivation #glutesworkout #gluteworkout #GymTok #gymgirl

Let’s talk lower glutes!👇 The glute max can be divided into an upper (iliac) and lower (sacrum and coccyx) region. The lower region is mainly a pure hip extensor. In order to bias this region, we want to focus on longer length movements because they have more hypertrophy in distal regions of that muscle. Think RDL’s, step ups, squats, lunges and split squats. And that’s really about all you need to know to build those lower glutes, far less complicated than upper glutes. It is important to note that lengthened movements are far more fatiguing than shortened so they should be utilized less than short and you’ll need more time to recover from them. I typically recommend 2-3 short movements and 1-2 lengthened in a workout. Now offering a FREE 7 day trial to my app📲💜 Access 25 programs, track sets/weight/reps, form checks, ask me questions, community chat, track nutrition and more! #glutes #fitnessmotivation #glutesworkout #gluteworkout #GymTok #gymgirl

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