{"id":10079,"date":"2026-05-29T10:15:16","date_gmt":"2026-05-29T01:15:16","guid":{"rendered":"https:\/\/burnfit.io\/?p=6870"},"modified":"2026-05-29T10:44:59","modified_gmt":"2026-05-29T01:44:59","slug":"glute-workout-routine-the-most-effective-way-for-flat-glutes-to-become-apple-hips","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/glute-workout-routine-the-most-effective-way-for-flat-glutes-to-become-apple-hips\/","title":{"rendered":"Glute Workout Routine: The Most Effective Way for Flat Glutes to Become Apple Hips"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10079\" class=\"elementor elementor-10079\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-db60e63 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"db60e63\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cfd457\" data-id=\"2cfd457\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-925d0e7 elementor-widget elementor-widget-text-editor\" data-id=\"925d0e7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>From Bodyweight to Gym Equipment, <br \/>Recommended Glute Workout Options to Pump Up Your Muscles<\/h2>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ea034c1 elementor-widget__width-initial elementor-widget-mobile__width-initial elementor-widget elementor-widget-image\" data-id=\"ea034c1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Long-Hair-Fitness-GIF-by-Tony-Ciccone-Photography.gif\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d19fad9 elementor-widget elementor-widget-text-editor\" data-id=\"d19fad9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"8\">If you are struggling with a flat, saggy glute line or a hollow hip dip, you have come to the right place.<\/p><p><b data-path-to-node=\"9,0\" data-index-in-node=\"0\">\ud83d\udd0d What is a Hip Dip?<\/b> <br \/>: <strong>A hip dip<\/strong> is a gentle inward curve found on the sides of your body, right below the hip bone. For most people, it is a completely natural anatomical feature determined by bone structure, fat distribution, and muscle development.<\/p><p>Most people try to substitute a dedicated glute workout with general lower-body exercises like squats. While general lower-body exercises are certainly effective and beneficial, you need targeted glute workout strength training that focuses solely on isolating and shaping the hips.<\/p><p>From easy bodyweight home workouts to commercial gym equipment, we highly recommend the most effective glute workout routine to turn flat glutes into shapely <strong>apple hips<\/strong>. Choose the method that best fits your current environment and start building resilient, beautifully contoured apple hips today.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-622a8c7 elementor-widget elementor-widget-image\" data-id=\"622a8c7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c5e1aab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c5e1aab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bf512d\" data-id=\"6bf512d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-817cfe4 elementor-widget elementor-widget-text-editor\" data-id=\"817cfe4\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-path-to-node=\"8\">\ud83c\udfe0 Part 1. [Home Workout] Bodyweight Glute Workout Routine on the Mat<\/h3><p data-path-to-node=\"14\">The core of doing bodyweight glute exercises at home is accurately feeling <strong>the muscle activation<\/strong>. Even without heavy weights, maintaining the correct form will yield <strong>a highly effective hip-up result.<\/strong><\/p><p data-path-to-node=\"15\">However, if you find it difficult to adjust the difficulty level or lack stamina, there is no need to rush into the entire routine from the start. You can adjust the number of exercises and sets according to your physical condition, or simply choose a few favorite movements to start feeling the glute burn.<\/p><ul><li><strong>Glute Bridge | Target: Gluteus Maximus<\/strong><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"16,0,1,0,0\"><b data-path-to-node=\"16,0,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 20 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"16,0,1,1,0\"><b data-path-to-node=\"16,0,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Lie on the mat, bend your knees, and place your feet hip-width apart. Drive through your hips to lift your pelvis upward.<\/p><\/li><li><p data-path-to-node=\"16,0,1,2,0\"><b data-path-to-node=\"16,0,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Avoid hyperextending your lower back. Focus on squeezing your glutes at the top, ensuring your torso and thighs form a straight line.<\/p><\/li><\/ul><\/li><li><strong>Donkey Kick | Target: Upper Glutes<\/strong><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-3372\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/DONK_KICK.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"16,1,1,0,0\"><b data-path-to-node=\"16,1,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 15 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"16,1,1,1,0\"><b data-path-to-node=\"16,1,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Start on your hands and knees. Keeping one knee bent at a 90-degree angle, lift your leg so the sole of your foot faces the ceiling.<\/p><\/li><li><p data-path-to-node=\"16,1,1,2,0\"><b data-path-to-node=\"16,1,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Engage your core tightly to ensure your pelvis doesn&#8217;t tilt to one side and your lower back doesn&#8217;t sag as you lift.<\/p><\/li><\/ul><\/li><li><strong>Side Lying Clam | Target: Gluteus Medius \/ Side Glutes<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3180\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SIDE_LYING_CLAM.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"16,2,1,0,0\"><b data-path-to-node=\"16,2,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 20 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"16,2,1,1,0\"><b data-path-to-node=\"16,2,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Lie on your side with your knees bent at 90 degrees and heels together. Open your top knee upward like an opening clamshell.<\/p><\/li><li><p data-path-to-node=\"16,2,1,2,0\"><b data-path-to-node=\"16,2,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Keep your pelvis locked so it doesn\u2019t roll backward, and feel the deep activation in the side of your hip (gluteus medius).<\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"16,3,0\"><b data-path-to-node=\"16,3,0\" data-index-in-node=\"0\">Lying Hip Abduction | Target: Side Glute Line Contouring<\/b><\/p><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1997\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LYING_HIP_ABD.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"16,3,1,0,0\"><b data-path-to-node=\"16,3,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 20 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"16,3,1,1,0\"><b data-path-to-node=\"16,3,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Lie straight on your side, bend your bottom leg slightly for stability, and lift your top leg straight up keeping the knee extended.<\/p><\/li><li><p data-path-to-node=\"16,3,1,2,0\"><b data-path-to-node=\"16,3,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Similar to the Side Lying Clam, but by lifting the entire leg, you can deliver a stronger contraction to the upper gluteus medius.<\/p><\/li><\/ul><\/li><li><strong>Fire Hydrant | Target: Hip Dip Cheat Code<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6858\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\ud30c\uc774\uc5b4-\ud558\uc774\ub4dc\ub7f0\ud2b8.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"16,4,1,0,0\"><b data-path-to-node=\"16,4,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 15 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"16,4,1,1,0\"><b data-path-to-node=\"16,4,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Start on your hands and knees. Keeping your knee bent at 90 degrees, lift your leg directly out to the side and lower it back down.<\/p><\/li><li><p data-path-to-node=\"16,4,1,2,0\"><b data-path-to-node=\"16,4,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> When opening your leg to the side, brace your core so your upper body doesn&#8217;t collapse to the opposite side to isolate the side glutes.<\/p><\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6d2ed29 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6d2ed29\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7f006de\" data-id=\"7f006de\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bb696c2 elementor-widget elementor-widget-text-editor\" data-id=\"bb696c2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udcaa Part 2. [Gym Workout] Equipment Glute Workout Routine for Maximum Volume<\/h3><p data-path-to-node=\"19\">In the gym, utilize machines and resistance weights to aggressively maximize glute volume through <strong>intense<\/strong> <b data-path-to-node=\"19\" data-index-in-node=\"106\">glute exercises<\/b>.<\/p><p data-path-to-node=\"20\">Since handling heavier weights increases the risk of injury, it is essential to adjust the weight, reps, and sets according to your body condition. Feel free to select and perform just a few exercises that stand out to you from this list. Also, if a specific machine is not available at your gym, you can easily substitute it with other alternative equipment.<\/p><ul><li><strong>Barbell Hip Thrust | The King of Overall Glute Volume<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2326\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/WEI_HIP_THRUST.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"21,0,1,0,0\"><b data-path-to-node=\"21,0,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"21,0,1,1,0\"><b data-path-to-node=\"21,0,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Rest your upper back against a bench, place a barbell across your pelvis, and drive the weight vertically using your glutes.<\/p><\/li><li><p data-path-to-node=\"21,0,1,2,0\"><b data-path-to-node=\"21,0,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Push firmly through your heels to minimize quad dominance and achieve maximum glute contraction at the top.<\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"21,1,0\"><b data-path-to-node=\"21,1,0\" data-index-in-node=\"0\">Hip Abduction | Gluteus Medius Routine for Filling Hip Dips<\/b><\/p><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5125\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_ABD_MC-1.gif\" alt=\"\ud799 \uc5b4\ube0c\ub355\uc158 \uba38\uc2e0 \uc6b4\ub3d9 \uc2dc \uc911\ub454\uadfc\uacfc \uc5c9\ub369\uc774 \uc678\uce21 \uadfc\uc721\uc774 \ud65c\uc131\ud654\ub418\ub294 \ubaa8\uc2b5\uc744 \ubcf4\uc5ec\uc8fc\ub294 \uadfc\uc721 \ud574\ubd80\ud559 \ub2e4\uc774\uc5b4\uadf8\ub7a8\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"21,1,1,0,0\"><b data-path-to-node=\"21,1,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 15 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"21,1,1,1,0\"><b data-path-to-node=\"21,1,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Sit in the machine with the pads against your outer thighs. Use your glutes to press your legs wide outward.<\/p><\/li><li><p data-path-to-node=\"21,1,1,2,0\"><b data-path-to-node=\"21,1,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Lean your upper body slightly forward and maintain a deep, controlled range of motion to stretch and contract the back and side glutes.<\/p><\/li><\/ul><\/li><li><strong>Glute Kickback Machine | Targeted Glute Isolation Machine<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2439\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_KB_MC.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"21,2,1,0,0\"><b data-path-to-node=\"21,2,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"21,2,1,1,0\"><b data-path-to-node=\"21,2,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Secure your body against the machine pads and kick one footplate backward using the strength of your glutes.<\/p><\/li><li><p data-path-to-node=\"21,2,1,2,0\"><b data-path-to-node=\"21,2,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> This machine is explicitly designed for glute contraction, so focus on squeezing the upper crease of your glutes when your leg is extended.<\/p><\/li><\/ul><\/li><li><strong>Cable Hip Abduction | Maximizing Side Glute Volume<\/strong><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2206\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/CABLE_HIP_ABD.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"21,3,1,0,0\"><b data-path-to-node=\"21,3,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 15 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"21,3,1,1,0\"><b data-path-to-node=\"21,3,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Stand next to a cable machine, attach an ankle strap to the lower pulley, brace yourself, and sweep your outer leg directly out to the side.<\/p><\/li><li><p data-path-to-node=\"21,3,1,2,0\"><b data-path-to-node=\"21,3,1,2,0\" data-index-in-node=\"0\">Tip:<\/b> Avoid using momentum; control the weight with your side glutes while feeling the continuous resistance of the cable.<\/p><\/li><\/ul><\/li><li><p data-path-to-node=\"21,4,0\"><b data-path-to-node=\"21,4,0\" data-index-in-node=\"0\">Smith Machine Wide Squat | Target: Lower Glute Line<\/b><\/p><\/li><\/ul><p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1041\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SM_SQT.gif\" alt=\"\" width=\"300\" height=\"300\" \/><\/p><ul><li style=\"list-style-type: none;\"><ul><li><p data-path-to-node=\"21,4,1,0,0\"><b data-path-to-node=\"21,4,1,0,0\" data-index-in-node=\"0\">Recommended Volume:<\/b> 12 reps x 4 sets<\/p><\/li><li><p data-path-to-node=\"21,4,1,1,0\"><b data-path-to-node=\"21,4,1,1,0\" data-index-in-node=\"0\">How-to:<\/b> Stand with your feet wider than shoulder-width and toes flared outward at 45 degrees. Sit deep into the squat, then drive back up.<\/p><\/li><li><p data-path-to-node=\"21,4,1,2,0\"><b data-path-to-node=\"21,4,1,2,0\" data-index-in-node=\"0\">Tip (App Log):<\/b> When logging or searching in the BurnFit app, select <b data-path-to-node=\"21,4,1,2,0\" data-index-in-node=\"68\">[Smith Machine Squat]<\/b>. Simply widen your stance to a wide position during the actual movement.<\/p><\/li><li><p data-path-to-node=\"21,4,1,3,0\"><b data-path-to-node=\"21,4,1,3,0\" data-index-in-node=\"0\">Tip (Form):<\/b> Push through the entire foot as you rise, fiercely squeezing the lower crease of your glutes.<br \/><br \/><\/p><\/li><\/ul><\/li><\/ul><p><strong>\ud83d\udca1 Quick Comparison of Location-Based Hip-Up Routines<\/strong><\/p><ul><li data-path-to-node=\"22,1,0,0\"><b data-path-to-node=\"22,1,0,0\" data-index-in-node=\"0\">Home Routine:<\/b> Glute Bridge \u2192 Donkey Kick \u2192 Side Lying Clam \/ Lying Hip Abduction \/ Fire Hydrant (Focus: Mind-muscle connection &amp; shaping)<br \/><br \/><\/li><li data-path-to-node=\"22,1,0,0\"><b data-path-to-node=\"22,1,1,0\" data-index-in-node=\"0\">Gym Routine:<\/b> Barbell Hip Thrust \u2192 Hip Abduction \u2192 Glute Kickback \/ Cable Hip Abduction \u2192 Wide Squat (Focus: Progressive overload &amp; volume growth)<\/li><li style=\"list-style-type: none;\">\u00a0<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b01fefd elementor-widget elementor-widget-image\" data-id=\"b01fefd\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/apps.apple.com\/en\/app\/burnfit-workout-log-tracker\/id1503464984\" target=\"_blank\" rel=\"noopener\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1920\" height=\"270\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png\" class=\"attachment-large size-large wp-image-8405\" alt=\"BurnFit fitness tracking app banner showing workout log interface and call to action to start tracking workouts\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG.png 1920w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1024x144.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-768x108.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-1536x216.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-667x94.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-650x91.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-550x77.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-460x65.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-450x63.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/CTA_ENG-350x49.png 350w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe95245 elementor-widget elementor-widget-text-editor\" data-id=\"fe95245\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3>\ud83d\udd25 Tracking Your Glute Workout Routine with BurnFit<\/h3><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9565 aligncenter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png\" alt=\"\" width=\"439\" height=\"353\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1024x823.png 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-768x617.png 768w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-1536x1235.png 1536w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-667x536.png 667w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-650x523.png 650w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-550x442.png 550w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-460x370.png 460w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-450x362.png 450w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776-350x281.png 350w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/03\/Firefly-11-scaled-e1774842053776.png 1990w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/><\/p><p>Whether you are performing bodyweight home workouts or lifting weights at the gym, tracking your progress is vital for fast muscle growth. Utilizing the routine feature in the workout log app <b data-path-to-node=\"25\" data-index-in-node=\"192\">\u2018BurnFit\u2019<\/b> allows you to manage your glute workout much more efficiently.<\/p><ul><li><p data-path-to-node=\"26,0,0\"><b data-path-to-node=\"26,0,0\" data-index-in-node=\"0\">Custom Home &amp; Gym Routine Setups:<\/b> Pre-register your glute exercises in the BurnFit app to build a streamlined daily plan. This cuts down on decision fatigue during your workout and maximizes focus.<\/p><\/li><li><p data-path-to-node=\"26,1,0\"><b data-path-to-node=\"26,1,0\" data-index-in-node=\"0\">Logging Sets and Weights for Progressive Overload:<\/b> Your glute muscles grow when they are challenged with more resistance or volume than before. Logging every completed set and rep in BurnFit gives you an exact benchmark to safely overload next time.<\/p><\/li><li><p data-path-to-node=\"26,2,0\"><b data-path-to-node=\"26,2,0\" data-index-in-node=\"0\">Visualizing Growth Data:<\/b> Watch your consistency stack up beautifully on the app calendar. Seeing your data grow provides the ultimate motivational fuel to build a lifelong fitness habit without quitting.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6836da elementor-widget elementor-widget-text-editor\" data-id=\"c6836da\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p style=\"text-align: right;\"><em><span style=\"font-size: 13px; color: #808080;\">Image Source: Unsplash, GIPHY, BurnFit<\/span><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-19c73f2 elementor-widget elementor-widget-text-editor\" data-id=\"19c73f2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-size: 14px;\"><b> [References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"28,1,0,0\"><span style=\"font-size: 14px;\">Korean Journal of Physical Education (KJPE) &#8211; Comparative Efficiency of Bodyweight vs. Weighted Exercises for Gluteus Maximus and Medius Activation<\/span><\/p><\/li><li><p data-path-to-node=\"28,1,1,0\"><span style=\"font-size: 14px;\">American College of Sports Medicine (ACSM) &#8211; Guidelines for Lower-Body Muscle Development and Progressive Overload Training<\/span><\/p><\/li><li><p data-path-to-node=\"28,1,2,0\"><span style=\"font-size: 14px;\">Korean Society of Sports Medicine (KSSM) &#8211; Importance of Gluteal Muscle Strengthening for Pelvic Stability<\/span><\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d39d493 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d39d493\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8ec5564\" data-id=\"8ec5564\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div data-stad_elementor-wrapper-link=\"{&quot;url&quot;:&quot;https:\\\/\\\/burnfit.io\\\/en\\\/blog-en\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;}\" style=\"cursor: pointer\" tabindex=\"0\" role=\"link\" class=\"stad-elementor-wrapper-link elementor-element elementor-element-ef6194f elementor-widget elementor-widget-stad_for_elementor_heading\" data-id=\"ef6194f\" data-element_type=\"widget\" data-widget_type=\"stad_for_elementor_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"stad-heading-container stad-flex\">\r\n<div class=\"stad-heading-marker stad-heading-marker-isolated-icon stad-heading-marker-background stad-flex-none stad-flex stad-align-item-center stad-justify-content-center stad-pos-rel\" aria-hidden=\"true\">\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"stad-heading-marker-icon stad-pos-rel stad-duotone-icon stad-duotone-arrow-right-7 sonnet-duotone-ions\"><\/span>\r\n\t\t\t<\/div>\r\n<div class=\"stad-heading-marker-space-between stad-flex-none\" aria-hidden=\"true\"><\/div>\r\n\r\n\t<h2 class=\"stad-heading stad-heading-single-content stad-padding-0 stad-margin-0\">\t\t<span class=\"stad-heading-single-content-text stad-heading-content-text stad-inline-block\">\r\n\t\t\t\t\t\t\t<span class=\"stad-heading-single-content-text-content\">Read More Articles<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t<\/h2>\t\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e407268 elementor-widget elementor-widget-st_elementor_post_list_widget\" data-id=\"e407268\" data-element_type=\"widget\" data-settings=\"{&quot;st_elementor_post_list_widget_posts_number_control&quot;:6,&quot;st_elementor_post_list_widget_grid_columns_control&quot;:&quot;2&quot;,&quot;st_elementor_post_list_widget_posts_all_display_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_post_meta_author_control&quot;:&quot;no&quot;,&quot;st_elementor_post_list_widget_layout-control&quot;:&quot;grid&quot;}\" data-widget_type=\"st_elementor_post_list_widget.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"st-article-type-col-container st-article-list st-grid st-grid-gap st-grid-col-2 st-has-no-comments\">\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10092 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-apple-hips tag-burnfit tag-glute-exercises tag-glute-workout tag-hip-thrust tag-hip-up-workout tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/fix-your-hip-thrust-form-100-guaranteed-glute-growth\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Fix Your &#8216;Hip Thrust&#8217; Form! 100% Guaranteed Glute Growth\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Strong-Woman-Girl-Power-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/Strong-Woman-Girl-Power-GIF-350x350.gif 600w, 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tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/glute-workout-routine-the-most-effective-way-for-flat-glutes-to-become-apple-hips\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Glute Workout Routine: The Most Effective Way for Flat Glutes to Become Apple Hips\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/twerk-team-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/twerk-team-GIF-350x204.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/twerk-team-GIF-450x263.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tGlute Workout Routine: The Most Effective Way for Flat Glutes to Become Apple Hips\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10058 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips category-top-view tag-arm-workout tag-beginner-workout tag-bigger-forearms tag-bodybuilding tag-burnfit tag-dumbbell-forearm-workout tag-fitness-motivation tag-forearm tag-forearm-exercises tag-forearm-hypertrophy tag-forearm-muscle-growth tag-forearm-training tag-forearm-veins tag-forearm-workout tag-grip-strength tag-gym-workout tag-muscle-building tag-strength-training tag-vascular-forearms tag-workout-tracker tag-wrist-strength\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/forearm-workout-mistakes\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Forearm Workout: 7 Reasons Strong Forearms Still Matter\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Bodybuilder-Flexing-GIF-by-Tony-Ciccone-Photography.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Bodybuilder-Flexing-GIF-by-Tony-Ciccone-Photography-350x350.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Bodybuilder-Flexing-GIF-by-Tony-Ciccone-Photography-450x450.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tForearm Workout: 7 Reasons Strong Forearms Still Matter\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-10050 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-appetite-suppression tag-burnfit tag-diet-for-weight-loss tag-fake-hunger tag-food-log tag-how-to-stop-cravings tag-meal-log tag-suppress-appetite tag-visceral-fat tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/appetite-suppression-guide-how-to-prevent-cravings-without-supplements\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Appetite Suppression Guide: How to Prevent Cravings Without Supplements\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Hungry-Spongebob-Squarepants-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Hungry-Spongebob-Squarepants-GIF-350x179.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Hungry-Spongebob-Squarepants-GIF-450x230.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tAppetite Suppression Guide: How to Prevent Cravings Without Supplements\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9909 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-workout-routine tag-burnfit tag-meal-log tag-workout tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/abdominal-obesity-exercise-guide-visceral-fat-belly-fat-loss-routine-without-procedures\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Abdominal Obesity Exercise Guide: Visceral Fat &#038; Belly Fat Loss Routine Without Procedures\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF-350x350.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/Big-Hero-6-Belly-GIF-450x450.gif 1024w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tAbdominal Obesity Exercise Guide: Visceral Fat &#038; Belly Fat Loss Routine Without Procedures\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t\t\t\r\n\t\t<article class=\"st-article-type-col st-grid-theme-light st-pos-rel post-9898 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-2-split-workout-routine tag-burnfit tag-diet-plan-for-weight-loss tag-gym-routine-for-beginners tag-healthy-weight-loss tag-meal-log tag-quick-diet tag-quick-weight-loss tag-weight-loss-workout tag-workout tag-workoutapp tag-workoutlog\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/summer-prep-quick-weight-loss-success-med-free-diet-gym-routine-recommendation\/\" class=\"st-article-a st-width-100 st-height-100 st-ovfl-hidden\" rel=\"bookmark\">\r\n\t\t\t\t<div class=\"st-grid-col-content st-grid-content st-height-100 st-pos-rel\">\r\n\r\n\t\t\t\t\t\r\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"st-grid-col-content-asset st-pos-rel\">\r\n\t\t\t\t\t\t\t\t<figure class=\"st-grid-col-content-figure st-grid-asset-bg st-ovfl-hidden st-pos-abs st-width-100 st-height-100\">\r\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" class=\"st-grid-content-image\" alt=\"Summer Prep Quick Weight Loss Success: Med-Free Diet &#038; Gym Routine Recommendation\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-650x340.jpg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-350x183.jpg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-450x235.jpg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/05\/marco-palumbo-eWMqMj3EX5s-unsplash-scaled-1-650x340.jpg 2000w\" sizes=\"(max-width: 600px) 300px\">\r\n\t\t\t\t\t\t\t\t<\/figure>\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t\t\t\t\t\t\t\r\n\t\t\t\t\t<div class=\"st-grid-col-content-script\">\r\n\t\t\t\t\t\t<header class=\"st-article-header\">\r\n\r\n\t\t\t\t\t\t\t\r\n\t\t\t\t\t\t\t<h3 class=\"st-article-title\">\r\n\t\t\t\t\t\t\t\tSummer Prep Quick Weight Loss Success: Med-Free Diet &#038; Gym Routine Recommendation\t\t\t\t\t\t\t<\/h3>\r\n\t\t\t\t\t\t<\/header>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\t\t\t<\/a>\r\n\t\t<\/article>\r\n\t<\/div>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>From Bodyweight to Gym Equipment, Recommended Glute Workout Options to Pump Up Your Muscles If you are struggling with a flat, saggy glute line or a hollow hip dip, you have come to the right place. \ud83d\udd0d What is a Hip Dip? : A hip dip is a gentle inward curve found on the sides&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10078,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,15],"tags":[279,23,278,276,280,277,138,64,50,49,21],"class_list":["post-10079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-workout-routine","tag-apple-hips","tag-burnfit","tag-glute-exercises","tag-glute-workout","tag-hip-dip","tag-hip-up-workout","tag-meal-log","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10079","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/comments?post=10079"}],"version-history":[{"count":9,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10079\/revisions"}],"predecessor-version":[{"id":10088,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/10079\/revisions\/10088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/10078"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=10079"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=10079"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=10079"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}