@wellnessmanny: After 6 years of glute work Ive isolated the 4 moves that actually winstepups, Bulgarian split squats, hip thrusts and reverse lunges. EMG data shows 12585 activation, so I hit them 23 a week, eat at maintenance a slight surplus with 2g protein per kg, and track macros in BBL AI. Cut the random junk, focus on these lifts, and watch your glutes grow, your lifts improve, and your lower back thank you. #gluteworkouts #gymrat #fitnessmotivation #fitnessinspo #creatorsearchinsights

wellnesswithmanny

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Tuesday 27 January 2026 03:40:03 GMT