liyah 🌼
Region: CA
Saturday 21 March 2026 15:22:02 GMT
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amaraaa774 :
I’ve gone to the gym for not even 3 months, I do 3x12 hip thrusts (100kg atm), 3x12 hip abductions (70-75kg atm) and leg press in a more seated position 3x12 (85kg atm). Bulgarian split squats are good but broke my knees they’ve only now started to heal after weeks of pain and swelling, so u don’t need that exercise but it’s a good one! This is my progress guysss
2026-03-29 21:22:35
53
🇱🇻 :
There is no way to actually fill hip dips, because there is no muscle in that spot, you can just make them appear fuller by building the muscles around
2026-03-26 17:48:18
911
Natalia ﾒ𝟶 :
This is bullshit to train glutes ONLY and 3x a week is too much especially when you are recommending exercises, where same group of muscles are involved. it’s exhausting workout, I know people have priorities, but it’s unhealthy and won’t give good results. You won’t be able to lift more in deadlift, step ups, Bulgarians when you don’t train grip&upper body. Glutes 2x a week, add some upper body + eat 1,5g protein/kg, that’s enough
2026-03-23 09:56:56
427
rin ★༉‧₊˚✧ :
The way you placed the med and the min is wrong tho
2026-03-27 00:48:20
798
كوتش ريفا اليامي 🌐 :
The whole post is wrong 🤓
2026-04-15 08:50:12
105
🦄 :
Bulgarian split squats work on glute medius the upper shelf not on the biggest muscle in your glutes and cable kickbacks work also on your upper shelf not glute minimus
2026-03-25 01:53:14
19
דילן :
nah y’all trippin, the glute medius and glute minimus are involved in hip abduction when youre standing the glute maximus is worked in a backward pushing movement like a kickback or a hip thrust and finally the deep glute muscles like the piriformis are worked in hip abduction when youre sitting you literally only need 3 exercises no more because the medius and minimus cant be isolated separately. do 1 set to warm up 2 sets really heavy to failure in a 4-10 rep range or even go to 12 whatever u feel the best doing is good but the more you do the more fatigue you accumulate
2026-03-23 00:12:41
25
Brgivrg :
but we need to do these in one day?
2026-03-22 18:40:57
88
t :
Don’t abductions make hips dips worse?
2026-04-19 11:00:09
6
M👀nkeyd👀 :
Just chose 3 of each and stick with it, doesnt have to be complicated and too much...also add RDL 😉
2026-04-02 12:58:26
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Emmy🫶🏻 :
Hip thrusts, kas bridges, rdls, squats and wide stance leg press for hip dips 💞💞
2026-03-27 11:45:18
5
dollfacemurda :
ur so so wrong
2026-05-20 20:51:27
9
iHeartChelsea 🇱🇨🎀 :
That’s a horrible routine. You can’t train glutes 3x a week and target one group each day 🤦🏽♀️
2026-04-05 17:10:41
8
paulins.xo :
I need sth to make em grow more in max but at the bottom. So its a clean cut off from the femoris muscles
2026-03-22 09:49:54
13
Alanah Divine :
am i the only one who feels bulgarian split squats in my medius
2026-03-30 23:51:04
0
☀️nightshadetat🌔🇨🇦 :
Hip dips are reduced by working quads and hamstrings
2026-04-05 01:30:42
8
MOE :
This is kinda messed up not all are right
2026-03-27 09:15:39
33
🦄 :
Bulgarian split squats work on glute medius the upper shelf not on the biggest muscle in your glutes
2026-03-25 01:52:20
17
emmancientwisdom :
this Audio >>>>
2026-03-26 18:07:47
5
. :
what is the app you’re using to track on the last slide?
2026-03-22 09:24:35
5
Selin💕 :
Do it
2026-05-21 19:38:55
1
Naijasee :
can you do a home workout alternative??
2026-05-28 23:23:19
1
🦋mima :
aren't there home exercises that can replace those gym exercises
2026-04-07 21:47:33
4
Ciliegina 🍒 :
Girlies I need help: I am 4’11 and I struggle SOOO BAD to feel leg press in my glutes. I tried literally every feet position but I just can’t feel them… any tips?
2026-04-08 10:21:15
2
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