Linn Lowes Just Shared a Fantastic Glute Workout

Linn Lowes is getting her glute workout on – in her skintight workout clothes. In a new social media video, the fitness influencer and trainer with over 3.3 million Instagram followers shows off her pert booty while executing a number of exercises. “5 of my favorite kickback alternatives for glutes,” she wrote in the Instagram caption. Here is everything you need to know about the workout responsible for her backside.

Supported Abductions

The first exercise she does is supported abductions. “For glute medius (upper part of your glutes). Hold on/lean on an upright backrest and kick in an angled direction away from your body,” she explains, demonstrating the move. This works her glute maximus.

Bent to Straight Leg Kickbacks

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Next up, bent to straight leg kickbacks. “This basically means you’re allowing your quads to assist which takes away some of the effort from your glutes but also allows you to use heavier weights,” she says, revealing that the exercise focuses mostly on training the quads and hamstrings.

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Cable Donkey Kicks

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The third exercise she does are cable donkey kicks. “I LOVE this movement in the Smith Machine but this variation is also good once you found your form! Focus on going slow in the eccentric movement,” she says. The move is good for working quads and hamstrings.

Kneeling Kickbacks

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Kneeling kickbacks are up next. “Using a very straight leg to isolate the glutes,” she suggests. “Go light to medium weight and keep your glute max activated throughout the movement. There’s no rest position in this one!” She adds that it isolates glutes maximus.

Stiff Leg Angled Kickbacks

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She saves “probably my absolute fave” for last – still leg angled kickbacks. “Super leaned forward for great rom, kicking slightly away from my body as I drive my leg backwards and keeping the leg either straight or the same bend in my knee through out to isolate my glutes,” she says, noting the exercise is good for isolating glute maximus.

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She Feels “Powerful”

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Linn recently shared gratitude about her health journey. “I still see myself as that 48kg (105lb), super weak, just went through months of chemo-girl when I look in the mirror. It’s strange seeing muscles, the scale showing 59kgs (130lb) and I feel powerful!” she wrote in a post. “Super thankful for where I am today, 10 years later! Both physically and mentally so much stronger. I’ve learned that hardships is a blessing. It makes you grow. You’ll come out stronger on the other end.”

💪🔥Body Booster: To build a solid booty, you are going to have to do targeted glute work. Consider investing in a few sessions with a trainer, or try one of Linn’s glute workouts.

Do you want to achieve the perfect glutes? According to one expert, you can do this with the help of just three types of exercises. Jeremy Ethier is a kinesiologist fitness influencer with over 6.1 million YouTube followers and one million Instagram followers who uses his science-backed training to help people lose weight and get into great shape. In a recent clip, he drops knowledge about what he learned using a $12,000 EMG machine “to find out what exercises best target each area of the glutes.”

In the caption, he elaborated. “I used an EMG machine to find out what glute exercises best target the lower glutes, upper glutes, and glute medius. Here are the results and here is a sample glute workout you can get started with right away,” he writes. We also asked our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to weigh in on the glute-busting exercises.

Lower Glute Exercises

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“Let's start with the lower glutes. Two types of exercises activated this region the best,” says Ethier. “The first were lower body presses. These include barbell squats, split squats, and step-ups.” In the video, he demonstrates the exercises.

Deadlift Variations

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The second were different deadlift variations “like conventional and Romanian deadlifts for the upper glutes, cable kickbacks, and hip thrust,” says Ethier. “Both did a great job at activating this region.”

Upper Side Glute Exercises

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For the upper side glute, he recommends glute medius exercises “where the legs move laterally to the side,” he says. “These included lateral band walks, seated machine abductions, and curtsy lunges.” He recommends doing one to two exercises per category.

What Is an EMG Machine?

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What is an EMG machine anyway? According to Collingwood, the machine measures electrical activity to measure muscle response. Should you try it out? “No, the average person does not need this machine to test their muscles,” she says.

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Should You Try This Workout

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If you want to grow your glutes, you should definitely try Ethier’s exercises. “This workout is great,” Collingwood says. “All of these exercises are excellent.”

💪🔥Body Booster: If you want to build up your glutes, make sure to choose exercises specific to the lower and upper glutes as well as the glute medius.

Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how burn fat and build muscle. “i grew up hearing that women should be as small as possible. that’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, that will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

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In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

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“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

RELATED: 7 Best Exercises to Support Your Running Routine

Sumo Squat with Kettlebell

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“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

Cable Step Up

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Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

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She sits down at a machine. “Then I did a seated leg curl,” she says.

RELATED: 7 Pilates Moves for Core Strength You Can Do at Home

Core Exercise

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“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.