{"id":11157,"date":"2026-08-25T10:15:58","date_gmt":"2026-08-25T01:15:58","guid":{"rendered":"https:\/\/burnfit.io\/?p=8472"},"modified":"2026-08-25T15:02:17","modified_gmt":"2026-08-25T06:02:17","slug":"glute-exercises-3-key-points-for-building-toned-glutes","status":"publish","type":"post","link":"https:\/\/burnfit.io\/en\/blog-en\/glute-exercises-3-key-points-for-building-toned-glutes\/","title":{"rendered":"Glute Exercises: 3 Key Points for Building Toned Glutes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"11157\" class=\"elementor elementor-11157\">\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 targeted glute exercises to custom routines and essential tips for building toned glutes.<\/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\t<a href=\"https:\/\/burnfit.io\/%eb%9d%bc%ec%9d%b4%eb%b8%8c%eb%9f%ac%eb%a6%ac\/%eb%8d%a4%eb%b2%a8-%eb%a0%88%ed%84%b0%eb%9f%b4-%eb%a0%88%ec%9d%b4%ec%a6%88\/\">\n\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<\/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-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>If you want to build a strong lower body and a balanced physique, glute exercises are an essential part of your training.<\/p><p>The gluteal muscles connect upper and lower body movement, stabilizing basic daily activities like walking and climbing stairs.<\/p><p>Regular glute training can help build a stronger lower body while supporting joint stability and functional movement.<\/p><p>This guide covers targeted glute exercises, custom routines, and key training tips to build <b data-path-to-node=\"5\" data-index-in-node=\"460\">toned glutes<\/b> efficiently.<\/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\">Part 1. Why Glute Exercises Are Essential<\/h3><p>The glutes make up one of the largest muscle groups in the human body. Including dedicated glute exercises in your lower-body routine is essential for several key reasons:<\/p><p><img decoding=\"async\" class=\" wp-image-6887 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Hip-Thrust-GIF-by-Crossfit-Boran-1.gif\" alt=\"\" width=\"218\" height=\"388\" \/><\/p><ul><li><p data-path-to-node=\"9,0,0\"><b data-path-to-node=\"9,0,0\" data-index-in-node=\"0\">Sculpted Lower Body:<\/b> Training both the gluteus maximus and gluteus medius can help develop the muscles that contribute to lower-body shape and balance.<\/p><\/li><li><p data-path-to-node=\"9,1,0\"><b data-path-to-node=\"9,1,0\" data-index-in-node=\"0\">Lower-Body Stability:<\/b> Strong glutes stabilize pelvic and leg movements, preventing swaying during heavy lifts like squats and lunges.<\/p><\/li><li><p data-path-to-node=\"9,2,0\"><b data-path-to-node=\"9,2,0\" data-index-in-node=\"0\">Efficient Lower-Body Training:<\/b> As major hip extensors, the glutes contribute to force production during compound movements such as squats and deadlifts.<\/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-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>Part 2. Best Glute Exercises for Targeted Muscle Groups<\/h3><p>The gluteal muscles include the <b data-path-to-node=\"12\" data-index-in-node=\"32\">gluteus maximus<\/b>, <b data-path-to-node=\"12\" data-index-in-node=\"49\">gluteus medius<\/b>, and other smaller muscles that contribute to hip movement and stability. Organizing your workout by target area can help you train the glutes more comprehensively.<\/p><p><strong>1. Gluteus Maximus Exercises for Overall Volume<\/strong><\/p><p>The largest of the three gluteal muscles, the gluteus maximus contributes to overall hip extension and lower-body movement.<\/p><ul><li><strong>Hip Thrust:<\/strong> Resting the upper back against a bench while driving the hips upward under load. This directly targets the gluteus maximus, making it a staple <b data-path-to-node=\"15,0,0\" data-index-in-node=\"155\">glute exercise<\/b> for adding volume.<\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/hip-thrust\/\"><img decoding=\"async\" class=\"aligncenter wp-image-2312\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_THRUST.gif\" alt=\"Hip Thrust BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><strong>Glute Bridge:<\/strong> Performed lying flat on the floor and lifting the hips. An ideal bodyweight warmup or beginner movement to master glute contraction without equipment.<\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/glute-bridge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1592\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/GLUTE_BRDG.gif\" alt=\"Glute Bridge BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><p><strong>2. Gluteus Medius Exercises for Side Hips<\/strong><\/p><p>Located on the sides of the hips to smooth out the pelvic line and stabilize the lower body.<\/p><ul><li><strong>Hip Abduction:<\/strong> Seated on a machine while pushing the thighs outward. Targets the gluteus medius and helps strengthen the muscles along the sides of the hips.<\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/hip-abduction-machine\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5125\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/HIP_ABD_MC-1.gif\" alt=\"Hip Abduction Machine BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><strong>Clamshell:<\/strong> Lying on your side and opening the knees like a shell. Activates the gluteus medius and helps stabilize the pelvis during lower-body training. <strong>(= Side Lying Clam)<\/strong><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/side-lying-clam\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3180\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/SIDE_LYING_CLAM.gif\" alt=\"Side Lying Clam BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><p><strong>3. Exercises for Upper Glutes &amp; Glute Detail<\/strong><\/p><p>Utilizes larger ranges of motion or focused peak contractions to refine the glute line.<\/p><ul><li><strong>Lunge &amp; Wide Squat:<\/strong> Stepping into a wide stance to deeply flex the hips. Challenges the glutes through a larger range of motion while also engaging the lower body.<\/li><\/ul><figure id=\"attachment_2232\" aria-describedby=\"caption-attachment-2232\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/burnfit.io\/en\/library\/lunge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2232\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/LUNGE.gif\" alt=\"Lunge BurnFit\" width=\"250\" height=\"250\" \/><\/a><figcaption id=\"caption-attachment-2232\" class=\"wp-caption-text\"><strong>Lunge<\/strong><\/figcaption><\/figure><figure id=\"attachment_7879\" aria-describedby=\"caption-attachment-7879\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/burnfit.io\/en\/library\/wide-air-squat\/\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-7879\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/\uc640\uc774\ub4dc-\uc5d0\uc5b4-\uc2a4\ucffc\ud2b8.gif\" alt=\"Wide Air Squat BurnFit\" width=\"250\" height=\"250\" \/><\/a><figcaption id=\"caption-attachment-7879\" class=\"wp-caption-text\"><strong>Wide Air Squat<\/strong><\/figcaption><\/figure><ul><li><strong>Cable Kickback:<\/strong> Attaching a cable or resistance band to the ankle and extending the leg backward. Targets the glutes through hip extension and emphasizes contraction at the end of the movement.<\/li><\/ul><figure id=\"attachment_2525\" aria-describedby=\"caption-attachment-2525\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/burnfit.io\/en\/library\/cable-kickback\/\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2525\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/CABLE_DONK_KICK.gif\" alt=\"Cable Kickback BurnFit\" width=\"250\" height=\"250\" \/><\/a><figcaption id=\"caption-attachment-2525\" class=\"wp-caption-text\"><strong>Cable Kickback<\/strong><\/figcaption><\/figure>\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<hr \/><h3>Part 3. Glute Workout Routines for Toned Glutes<\/h3><p>You don&#8217;t need to perform every movement in a single session. Pick 3\u20134 exercises that match your experience and training environment to build an effective <b data-path-to-node=\"24\" data-index-in-node=\"155\">glute workout routine<\/b>.<\/p><p>\ud83c\udfe0 <b data-path-to-node=\"25\" data-index-in-node=\"0\">At-Home: Bodyweight &amp; Resistance Band Routine<\/b><\/p><p>A routine designed to awaken glute activation and add firmness using bodyweight or bands.<\/p><ul><li><p data-path-to-node=\"27,0,0\"><b data-path-to-node=\"27,0,0\" data-index-in-node=\"0\">[Warmup] Clamshell:<\/b> 15 reps \u00d7 2 sets<br \/><i data-path-to-node=\"27,0,1\" data-index-in-node=\"0\">(Lying on your side to activate lateral glutes)<\/i><\/p><\/li><li><p data-path-to-node=\"27,1,0\"><b data-path-to-node=\"27,1,0\" data-index-in-node=\"0\">[Main] Single-Leg Glute Bridge:<\/b> 12\u201315 reps per side \u00d7 3 sets<br \/><i data-path-to-node=\"27,1,1\" data-index-in-node=\"0\">(Unilateral execution to maximize muscular tension with bodyweight)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/single-leg-glute-bridge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2048\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/SL_GLUTE_BRDG.gif\" alt=\"Single Leg Glute Bridge BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"27,2,0\"><b data-path-to-node=\"27,2,0\" data-index-in-node=\"0\">[Secondary] Wide Squat:<\/b> 15\u201320 reps \u00d7 3 sets<br \/><i data-path-to-node=\"27,2,1\" data-index-in-node=\"0\">(Widening the stance to target glutes and inner thighs; add light dumbbells if available)<\/i><\/p><\/li><li><p data-path-to-node=\"27,3,0\"><b data-path-to-node=\"27,3,0\" data-index-in-node=\"0\">[Finisher] Donkey Kick:<\/b> 20 reps per side \u00d7 3 sets<br \/><i data-path-to-node=\"27,3,1\" data-index-in-node=\"0\">(Kicking backward to maximize upper glute contraction)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/donkey-kick\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-3372\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/DONK_KICK.gif\" alt=\"Donkey Kick BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><p>\ud83d\udca1<strong>Key Point<br \/>: <\/strong>Because home workouts use lighter loads, perform movements slowly and focus entirely on deep stretch and full contraction.<\/p><p>&#8211;<\/p><p>\ud83c\udfcb\ufe0f\u200d\u2640\ufe0f<strong> Gym: Machine &amp; Free-Weight Routine<\/strong><\/p><p>Uses progressive resistance to progressively challenge the gluteus maximus and support muscle growth.<\/p><ul><li><p data-path-to-node=\"32,0,0\"><b data-path-to-node=\"32,0,0\" data-index-in-node=\"0\">[Warmup] Hip Abduction:<\/b> 15\u201320 reps \u00d7 2 sets<br \/><i data-path-to-node=\"32,0,1\" data-index-in-node=\"0\">(Using light weight to warm up the gluteus medius and hips)<\/i><\/p><\/li><li><p data-path-to-node=\"32,1,0\"><b data-path-to-node=\"32,1,0\" data-index-in-node=\"0\">[Main] Barbell Hip Thrust:<\/b> 8\u201312 reps \u00d7 4 sets<br \/><i data-path-to-node=\"32,1,1\" data-index-in-node=\"0\">(A primary strength exercise for training the gluteus maximus under load)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/barbell-hip-thrust\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-2326\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/WEI_HIP_THRUST.gif\" alt=\"Barbell Hip Thrust BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"32,2,0\"><b data-path-to-node=\"32,2,0\" data-index-in-node=\"0\">[Secondary] Dumbbell Lunge (or Wide Squat):<\/b> 10\u201312 reps per side \u00d7 3 sets<br \/><i data-path-to-node=\"32,2,1\" data-index-in-node=\"0\">(Deeply flexing the hips to stretch and shape the glutes)<\/i><\/p><\/li><\/ul><p><a href=\"https:\/\/burnfit.io\/en\/library\/dumbbell-lunge\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-540\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/01\/DB_LUNGE.gif\" alt=\"Dumbbell Lunge BurnFit\" width=\"250\" height=\"250\" \/><\/a><\/p><ul><li><p data-path-to-node=\"32,3,0\"><b data-path-to-node=\"32,3,0\" data-index-in-node=\"0\">[Finisher] Cable Kickback:<\/b> 12\u201315 reps per side \u00d7 3 sets<br \/><i data-path-to-node=\"32,3,1\" data-index-in-node=\"0\">(Squeezing the glutes at full extension for a strong finish)<\/i><\/p><\/li><\/ul><p>\ud83d\udca1 <b data-path-to-node=\"33,0\" data-index-in-node=\"0\">Key Point<br \/>:<\/b> For the main exercise (Hip Thrust), select a weight where the final 2\u20133 reps are challenging yet doable with good form.<\/p>\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\/kr\/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-6c52096 elementor-widget elementor-widget-text-editor\" data-id=\"6c52096\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>Part 4. 3 Essential Tips for Building Toned Glutes<\/h3><p>Poor execution shifts tension away from the glutes to the lower back or quads. Keep these 3 core principles in mind to maximize your glute exercises:<\/p><p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-8464 aligncenter\" src=\"https:\/\/burnfit.io\/wp-content\/uploads\/Squats-Glutes-GIF.gif\" alt=\"\" width=\"323\" height=\"203\" \/><\/p><ul><li><p data-path-to-node=\"37,0,0\"><b data-path-to-node=\"37,0,0\" data-index-in-node=\"0\">Use Your Hips (Hip Hinge), Not Your Lower Back<\/b><\/p><p data-path-to-node=\"37,0,1\">Excessive arching of the lower back can shift tension away from the glutes and place additional stress on the lumbar region. Keep a neutral spine and focus on hinging at the hips to load the glutes properly.<\/p><\/li><li><p data-path-to-node=\"37,1,0\"><b data-path-to-node=\"37,1,0\" data-index-in-node=\"0\">Focus on Glute Contraction Before Increasing Weight<\/b><\/p><p data-path-to-node=\"37,1,1\">The glutes can be difficult to recruit. Establish a strong mind-muscle connection, squeezing the glutes hard at peak contraction for 1\u20132 seconds before adding heavy loads.<\/p><\/li><li><p data-path-to-node=\"37,2,0\"><b data-path-to-node=\"37,2,0\" data-index-in-node=\"0\">Apply Progressive Overload and Prioritize Recovery<\/b><\/p><p data-path-to-node=\"37,2,1\">Once a target rep range becomes easy, increase the weight, reps, or sets. Allow adequate recovery between demanding glute sessions, especially when training the same muscles at high intensity.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64380eb elementor-widget elementor-widget-text-editor\" data-id=\"64380eb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<hr \/><h3>\ud83d\udd25 Part 5. Track Your Glute Exercises with BurnFit for Maximum Growth<\/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=\"356\" height=\"286\" 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: 356px) 100vw, 356px\" \/><\/p><p data-path-to-node=\"40\">Consistent glute building relies on progressive stimulus rather than guessing your intensity. Recording sets, reps, and weights helps prevent plateaus and ensures long-term progress.<\/p><p data-path-to-node=\"41\">Using the workout tracking app <b data-path-to-node=\"41\" data-index-in-node=\"31\">BurnFit<\/b> makes managing your <b data-path-to-node=\"41\" data-index-in-node=\"59\">glute exercises<\/b> simple and structured:<\/p><ul><li><p data-path-to-node=\"42,0,0\"><b data-path-to-node=\"42,0,0\" data-index-in-node=\"0\">Save Custom Glute Routines<\/b><\/p><p data-path-to-node=\"42,0,1\">Save your home or gym routine from Part 3 directly in the app to log sets and reps seamlessly during your workout.<\/p><\/li><li><p data-path-to-node=\"42,1,0\"><b data-path-to-node=\"42,1,0\" data-index-in-node=\"0\">Review Past Logs for Progressive Overload<\/b><\/p><p data-path-to-node=\"42,1,1\">Instantly check previous loads (e.g., &#8220;What weight did I hip thrust last week?&#8221;) to set clear goals for today&#8217;s session and continually challenge your glutes.<\/p><\/li><li><p data-path-to-node=\"42,2,0\"><b data-path-to-node=\"42,2,0\" data-index-in-node=\"0\">Visualize Progress with Volume Graphs<\/b><\/p><p data-path-to-node=\"42,2,1\">Monitor total glute training volume (weight \u00d7 reps \u00d7 sets) over weeks and months to track your training progress and stay motivated.<\/p><\/li><\/ul><p>Once you choose your routine, save it in <b data-path-to-node=\"43\" data-index-in-node=\"41\">BurnFit<\/b> and start logging. Consistent tracking builds the foundation for strong, well-shaped glutes over time.<\/p>\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: 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>\u00a0[References]<\/b><\/span><\/p><ul><li><p data-path-to-node=\"46,0,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"46,0,0\" data-index-in-node=\"0\">Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., &amp; Cronin, J. (2015).<\/b> A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis Electromyographic Activity in the Back Squat and Barbell Hip Thrust Exercises. <i data-path-to-node=\"46,0,0\" data-index-in-node=\"236\">Journal of Applied Biomechanics<\/i>, 31(6), 452\u2013458.<\/span><\/p><\/li><li><p data-path-to-node=\"46,1,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"46,1,0\" data-index-in-node=\"0\">Boren, K., Conrey, C., Le Coguic, J., Paprocki, L., Voight, M., &amp; Robinson, T. K. (2011).<\/b> Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. <i data-path-to-node=\"46,1,0\" data-index-in-node=\"188\">International Journal of Sports Physical Therapy<\/i>, 6(3), 206\u2013223.<\/span><\/p><\/li><li><p data-path-to-node=\"46,2,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"46,2,0\" data-index-in-node=\"0\">Contreras, B., &amp; Cordoza, G. (2019).<\/b> <i data-path-to-node=\"46,2,0\" data-index-in-node=\"37\">Glute Lab: The Art and Science of Strength and Physique Training<\/i>. Victory Belt Publishing.<\/span><\/p><\/li><li><p data-path-to-node=\"46,3,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"46,3,0\" data-index-in-node=\"0\">Haff, G. G., &amp; Triplett, N. T. (Eds.). (2016).<\/b> <i data-path-to-node=\"46,3,0\" data-index-in-node=\"47\">NSCA&#8217;s Essentials of St<span class=\"citation-66 citation-67\">rength Training and Conditioning<\/span><\/i><span class=\"citation-66 citation-67 citation-end-67\"> (4th ed.). Human Kinetics.<\/span><\/span><\/p><\/li><li><p data-path-to-node=\"46,4,0\"><span style=\"font-size: 14px;\"><b data-path-to-node=\"46,4,0\" data-index-in-node=\"0\"><span class=\"citation-64 citation-65\">American College of Sports Medicine. (2021).<\/span><\/b> <i data-path-to-node=\"46,4,0\" data-index-in-node=\"45\"><span class=\"citation-64 citation-65\">ACSM&#8217;s Guidelines for Exercise Testing and Prescription<\/span><\/i><span class=\"citation-64 citation-65 citation-end-65\"> (11th ed.). Lippincott Williams &amp; Wilkins.<\/span><\/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: 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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=\"Hevy vs BurnFit: Which Workout Tracking App Fits the Way You Train?\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-650x433.jpg\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-350x233.jpg 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-450x300.jpg 1024w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/09\/pexels-olly-3854765-scaled-1-650x433.jpg 2000w\" sizes=\"(max-width: 600px) 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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\t7 Key Lower Body Strength Exercises for Every Muscle Group\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-11157 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-burnfit tag-glute-building tag-glute-exercises tag-glute-workout tag-glute-workout-routine tag-gluteus-maximus tag-gluteus-medius tag-toned-glutes tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/glute-exercises-3-key-points-for-building-toned-glutes\/\" 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 Exercises: 3 Key Points for Building Toned Glutes\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-350x263.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/06\/\ubc14\ubca8-\ud799-\uc4f0\ub7ec\uc2a4\ud2b8-\uc608\uc2dc-2-450x338.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 Exercises: 3 Key Points for Building Toned Glutes\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-10779 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-build-thigh-muscles tag-burnfit tag-leg-workouts tag-lower-body-routine tag-progressive-overload tag-thigh-muscle-exercises tag-thigh-workouts tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/thigh-muscle-exercises-3-key-points-for-stronger-legs\/\" 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=\"Thigh Muscle Exercises: 3 Key Points for Stronger Legs\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-350x197.gif 600w, https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/season-9-GIF-by-SpongeBob-SquarePants-450x253.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\tThigh Muscle Exercises: 3 Key Points for Stronger Legs\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-10763 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-tips tag-age-related-muscle-loss tag-at-home-resistance-exercises tag-benefits-of-resistance-training tag-burnfit tag-functional-mobility-exercises tag-resistance-exercise tag-resistance-training tag-resistance-training-for-seniors tag-workout tag-workoutapp tag-workoutlog tag-workoutroutine\">\r\n\t\t\t<a href=\"https:\/\/burnfit.io\/en\/blog-en\/why-is-resistance-training-essential-as-you-age\/\" 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=\"Why Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\" src=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY.gif\" srcset=\"https:\/\/burnfit.io\/en\/wp-content\/uploads\/sites\/3\/2026\/08\/Fitness-Yoga-GIF-by-YOGABODY-350x438.gif 600w\" 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\tWhy Is Resistance Training Essential as You Age? 5 Key Benefits for Maintaining Muscle and Strength\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 targeted glute exercises to custom routines and essential tips for building toned glutes. If you want to build a strong lower body and a balanced physique, glute exercises are an essential part of your training. The gluteal muscles connect upper and lower body movement, stabilizing basic daily activities like walking and climbing stairs. Regular&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11156,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,11],"tags":[23,540,278,276,538,542,541,539,64,50,49,21],"class_list":["post-11157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-guide-tips","tag-burnfit","tag-glute-building","tag-glute-exercises","tag-glute-workout","tag-glute-workout-routine","tag-gluteus-maximus","tag-gluteus-medius","tag-toned-glutes","tag-workout","tag-workoutapp","tag-workoutlog","tag-workoutroutine"],"_links":{"self":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11157","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=11157"}],"version-history":[{"count":9,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11157\/revisions"}],"predecessor-version":[{"id":11167,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/posts\/11157\/revisions\/11167"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media\/11156"}],"wp:attachment":[{"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/media?parent=11157"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/categories?post=11157"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/burnfit.io\/en\/wp-json\/wp\/v2\/tags?post=11157"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}