cailey

the glute building exercises that helped me grow a SHELF 🏋🏽‍♀️ Step Ups🩷 1. Treat these like step-downs. Extend your leg out as far as you can. 2. Push through your heel as you move to engage the right muscles. 3. Keep a neutral spine throughout the movement. 4. Hold onto something for balance, but don’t use it to support your weight. 5. Focus on bending your working leg and driving through the heel to avoid engaging your lower back. 6. Start with the lowest step height to master proper form. Hyper extensions 🩷 1. Imagine getting punched in the stomach as you come up. This will help you round your back properly. 2. Squeeze your glutes at the top of the movement for full activation. 3. Point your feet slightly outward and bend your knees to better engage the glutes. 4. Focus on the mind-muscle connection. This helps prevent using your lower back and ensures you round (hunch) your back in the right way to target your glutes #gluteexercise #gluteworkout #shelf #gluteshelf #gluteshelfworkout #weightgain #weightgainjourney

lemme know if you want a try on haul 🩶 #thrifting #thrifthaul #thriftfinds #thriftstore #pittsburgh

Been doing this consistently for 2-3 years. Will definitely see results in 5 months if you’re consistent! 🏋🏽‍♀️ Kas Hip Thrusts Position the barbell securely on your pelvis. • Ensure the bench is positioned directly under your shoulders for proper support. • As you sit down, note your knee placement and align your feet accordingly. • Drive through your heels to activate your glutes. I like to use 2 lb plates for slight elevation. • Focus on slow, controlled movements rather than just moving the weight. • Start with a light load and progressively increase weight Step Ups: 1. Treat these like step-downs. Extend your leg out as far as you can. 2. Push through your heel as you move to engage the right muscles. 3. Keep a neutral spine throughout the movement. 4. Hold onto something for balance, but don’t use it to support your weight. 5. Focus on bending your working leg and driving through the heel to avoid engaging your lower back. 6. Start with the lowest step height to master proper form.l Hyper extensions 1. Imagine getting punched in the stomach as you come up. This will help you round your back properly 2. Squeeze your glutes at the top of the movement for full activation 3. Point your feet slightly outward and bend your knees to better engage the glutes 4. Focus on the mind-muscle connection. This helps prevent using your lower back and ensures you round (hunch) your back in the right way to target your glutes Hip abductor machine: Sit on the seat and lean forward slightly • Position the middle of your feet on the footrests • Focus on mind-muscle connection as you push outward as far as possible without dropping the weight Stairmaster Doing the stair master after your leg/glute days to help build muscle #gluteworkout #gluteroutine #gymgirl #howtogainweight #gluteworkout #glutegrowthjourney #glutegrowth

IM OBSESSED W THIS SKIRT AND SWEATER COMBO 🤎 #flygirloutfits #skirtoutfits #winteroutfits

Replying to @kelly 🎀 TRY ON HAUL FOR YALLLL #thrifted #thrifthaul #thrifthaulvideo #pittsburgh #thrifting #avalonexchange

cutest time of the year. it’s just pink and love and hearts 🩷🎀 #ValentinesDay #valentinesdayoutfit #valentinesdayoutfitideas #datenightoutfit #datenightoutfitideas #goingoutoutfit

he paid for my nails and picked me up w more vday flowers 🥹 #pinkfrenchnails #pinkfrenchtips #selfcareday #spoiled #princesstreatment

date night fit ⭐️ #girlsnightout #datenightideas #datenightoutfit #goingoutoutfit #goingoutoutfits #creatorsearchinsights #outfitideas #nightoutoutfit #fashioninspo

TUCKED OR WHAT??? #creatorsearchinsights #buildmyoutfit #pickmyoutfit #streetwear #streetwearfashion #streetwearinspo #goingoutoutfits #goingoutoutfit #datenightoutfitideas #datenightoutfit