# @figen.sahin_ifbbpro on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DcwUdCfMutn
- **Gondola URL:** https://gondola.cc/posts/69957664-figensahin-ifbbpro-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/26f38e95ae.jpg
- **Posted:** 2026-09-01T18:36:39.000+00:00
- **Account Owner:** FIGEN SAHIN (@figen.sahin_ifbbpro) — https://gondola.cc/figen.sahin_ifbbpro

## Caption

GLUTE-FOCUSED HAMSTRINGS & GLUTES 🍑🔥

Save this one for your next lower-body session 👇🏽

1️⃣ Glute Bridges
2 working sets × 8–10 reps — heavy and controlled.

2️⃣ Split Squats
3 working sets:
12 reps → 10 reps → 8 reps
Increasing the weight each set.

3️⃣ Shrug Machine RDLs – Toes Turned Out
2 × 15 reps
Toes turned out to change the bias and really work through the glutes.

4️⃣ Shrug Machine RDLs – Neutral Stance
2 × 15 reps
Toes forward, controlling the stretch through the hamstrings and glutes.

5️⃣ Cable Standing Hip Abduction
3 × 15 each side
Bring the knee slightly across the body, then open through the hip and drive out. Great for targeting the upper/side glutes.

6️⃣ Cable Crossover Lunge
3 sets each side
Step back and across, lean forward and shift your body towards the opposite side to create a deeper stretch through the glute.

7️⃣ Single-Leg Back Extension – Glute Focused
3 × 12 each side
Keep it controlled and focus on driving the movement through the glute.

You don’t need endless exercises to grow your glutes. Good execution, progressive overload and actually understanding what you’re trying to target will always win. 🍑

🔥 Want to build your glutes, get stronger and actually know WHY you’re doing each movement?

Stop guessing with your training.

DM me “GLUTES” and let’s get you started with online coaching. 💕

#GluteWorkout #GluteTraining #GluteGrowth #GluteDay #HamstringsAndGlutes LegDay LowerBodyWorkout BuildYourGlutes WomensFitness StrengthTraining OnlineCoach ElevateWithFi

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- **Likes:** 88
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## Tags

gluteworkout, gluteday, glutegrowth, hamstringsandglutes, glutetraining

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