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Snatch your waist and grow your glutes without boring diets or endless hours in the gym 🍑 Activate your 3 Day Coaching Trial https://madelinesnacksfitness.com/7days

HERES WHAT TO DO ⬇️🔥🚫 This was KILLING my glute game… and I didn’t even realise it! 🍑🔥👇🏼I used to think I was “doing eve...
21/10/2026

HERES WHAT TO DO ⬇️🔥

🚫 This was KILLING my glute game… and I didn’t even realise it! 🍑🔥👇🏼

I used to think I was “doing everything right”…

✅ Glute bridges
✅ Random leg days
✅ Eating healthy salads

But my glutes were NOT growing. 😩

Here’s what actually started to TONE & SHAPE my glutes ⬇️

👉🏼 1. TRAINING SPLIT

You need 2–3 structured glute days per week — not just random leg workouts.

I built my split with compounds like hip thrusts, RDLs, and glute-biased leg presses. The result?

More shape. More lift. No wasted sets. 🔥

👉🏼 2. PROTEIN IS NON-NEGOTIABLE

If you’re not eating enough protein daily, you’re making muscle growth harder than it needs to be.

Chicken strips, lean beef, eggs, protein shakes — every meal is a chance to fuel muscle growth. 🍗🍳🥤

👉🏼 3. CARBS = GLUTE FUEL

Stop fearing carbs! I added rice, sourdough, and potatoes around my workouts, and my glutes THANKED me.

Carbs give you the energy to lift heavier and recover faster. 🍚🍞🥔

Muscle tone happens when you train smart, eat for growth, and stay consistent with progressive overload.

I wasted months guessing… you don’t have to.

💬 Comment “SPLIT” and I’ll send you my exact 5-day method that’s helped so many of you already drop stubborn fat and TONE UP your glutes in just weeks 💕

Or TAP - https://madelinesnacksfitness.com/7days

16/10/2026

Eat like this until Christmas and drop 10kg easily. 🩷 comment SPLIT for how it works 👇🏼

16/10/2026

Use my cues. Comment SPLIT

15/10/2026

DO THIS 🔥⬇️

Stop underestimating what you can lift and start pushing yourself >> this is the only way to see results 🔥

https://madelinesnacksfitness.com/7days

💥 START TODAY ⬆️
💥 Ryderwear code MADELINE

14/10/2026

DO THIS• and Comment SCULPT for our exact steps to drop 12 in 12 weeks 👇🏼👇🏼

GLUTE vs QUAD BULGARIANS

Most women are doing Bulgarians on rautopilot... without realising you can? choose which muscle group you bias.

To hit GLUTES:
• Step out further
• Slight forward hinge
• Keep your front shin vertical
• Think “stretch + drive through heel”

TO hit QUADS BIAS
• Bring the foot closer
• Stay tall through the chest
• Let the knee travel forward
• Think “push the ground away”

•••
Wearing Ryderwear use “MADELINE” for discount on top! Sale running NOW 🔥🩷

14/10/2026

You’re not lifting heavy enough❌ 👇🏼Do this 👇🏼

Warmup sets help prime your body to lift more weight. Without it, you’re not going to burn as much body fat at all or even build enough muscle to see real progress. This is one thing literally everybody misses.

Comment “SPLIT” for the 5 day program to change your body quickly 🔥🔥

13/10/2026

I remember thinking ‘I’ll never feel free of food urges’. Comment “sculpt” for the steps I used 💙

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