HOW I GROW MY GLUTES & LEGS IN 12 WEEKS

in today's video, i'm sharing the blueprint of everything I'll be doing the next 12 weeks. i'm excited to take things to the next level! you should never take your body and health for granted.
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[@sikesinch]

RDL 4 x 8 hip thrust 3 x 12, 10, 8 squat forward lean 3 x 12 hamstring curl 3 x increase weights abductors

[@mdostay]

Much love and support for any woman helping other women be a fit as possible! Love yourself without being in love with yourself!

[@QiaoKeKit]

I love how straight to the point you are! And this was so soothing to watch compared to other fitness videos. Felt like I was having a chat with a friend instead of somehow shouting in my face XD Thanks for sharing this!

[@StaySpicy]

Girl!! Your back! It's just so freaking amazing!!!

[@joannagarcia2001]

Thank you sooo much for your tips on Romanian deadlifts and the others. It’s really hard for someone just starting out to know how to actually do the exercise instead of just mirroring from a video, and hearing your tips and seeing your form is super helpful 💕 Also I really love all of your gym fits. Do you think you can share what you’re wearing in some of your videos? (Like which gym shark leggings, etc?)

[@ninanegedu]

Excited for this video. Thank you, Sophie❤️

[@tauri9382]

My respect to all women out there who workout and do booty building. I workout for 8 years and once i tried 2 weeks of working out like you girls. And its fucking hard. training your legs that hard 2-3 times a week is absolut insanely heavy shit

[@n.m.3995]

I need help. Idk how to build a weekly gym plan.

[@mar6541]

You’re such an inspiration!

[@marianabricenotejada8492]

You're awesome Sophie, You inspired me!💕

[@likeiwasjk]

Great video! I'd love to see you do a video on nutrition and workouts for someone with a 9-5 office job and how to break down the day to stay fit with an office job. :)

[@samebrahimi3988]

the same way everybody else does it. Eat for your goals and train hard

[@thefrequencyofstephanie]

i love how your muscles show thru even when your resting girl. that is my goallll !

[@amyedwards3706]

Love this video! Can’t wait to see you progress throughout this journey 💕

[@inira7418]

You are right, having our body goals achieved we see thats not it that brings us hapiness, its the chalenging of the mind and the process

[@PaigeSzupello]

I’ve been preparing for my wedding day, and I use your videos religiously for inspiration and keeping my mental on track! Thank you so much Sophie! Loooove your content!

[@AlexxOnTheRocks]

Hope your wedding day Is perfect

[@NazriB]

Lies again? Get Laid

[@schnitzel_crumbs]

How are the glutes

[@CrSAxel]

bet you are still not seeing progress haha

[@theresidetective1646]

how i grew my ass

[@xenialxerous2441]

Hey! This is probably the first time ever I watched your video, I loved it thoroughly. The way you speak tells it all. Your energy and vibes resonate with me on a cent per cent basis. I am gonna sub and follow you avidly on all your social media. I feel so happy to be connected w/you! Lots of love and take care!!

[@inesalamarenard7238]

What you say about Covid and being grateful for the ability to move and take care of your body, it's so relatable. I've been suffering chronic pain (not knowing why), with ups and downs, sometimes not even being able to lift a hand or to walk, just out of pain. So when I can train, with efficient frequency, workout the exercises I love, grow muscles and strength despite the pain in the joints and muscles (different from soreness), I feel good and grateful for being able to enjoy it and see my body feeling better while I still can. Working out is litteraly building our home, and that feel so good to be in the home we choose, because we can choose it, while some people are just stuck on here not being able to build it the way they'd like, or to change anything because of some serious pathology...

[@natachabrachet1919]

Hey, I hope you get better. Please dont be shy and try to see doctors to find where your pain is from. They can help you suffer less, and less often. Have a good day 😊

[@inesalamarenard7238]

@@natachabrachet1919 Hi :) I've seen multiple, including specialists, and none has found yet. But I have medications to relieve different kinds of pain when they're too intense :) Thanks for the support 😊💪

[@maryherren7532]

Find a doctor of functional medicine. They get to the root of the problem, don’t just treat symptoms.

[@mollyram2997]

My joints were SO stiff and hurting(whole body)after I had Covid in August. Is that something you ad, by chance? I gently worked out & stretched/ultimately it went away, thank goodness. Hope you feel better soon.

[@IsabellaGFinance]

Hi! My friend had something similar but it was mostly pain in her joints and inflammation and it was Rheumatoid arthritis(?). It wasn’t diagnosed before because she was young like 24 so no doctor thought it could be that. She spent almost a year going to doctors and no one could tell what it was but if you suggest it I think they can make specific tests to verify or discard. However I do hope it’s nothing serious and you get better and feel better soon :) ❤

[@Lucy-qk4jg]

The quality of your video is amazing! Love it so much.🙏🥰 You are my biggest inspiration and motivation!💛

[@Gabwel6169]

Just bought your new plan and I’m super excited to start!

[@aquaxcid]

I love your workout vids, now I just need tips on what you do for your hair!!! It's amazing

[@_jadecostello]

So informative & interesting! Love it x

[@butterflybe2230]

Great video as always girl 💕

[@user-mc2mq3if7k]

Hey girl good to see you, I send you big hugs♥️

[@ThePlan243]

Loving your vibe

[@lebenimauslandusa]

Love it!!! Please share more of your thoughts when you changing up your routines. Can’t wait to see your major progress!

[@ThegreatDarkhorse]

Uwu

[@gimrix2240]

Such a vibe, love your videos, keep it up❤️

[@esterling109]

Amazing… needed this❤

[@ma_niz]

I've decided I'm going to join you on the Level Up Guide Journey!

[@grippedbygrace9145]

GOD BLESS YOU and I know you will completely destroy this 12 week challenge!!!!

[@kawtarbennani8928]

Thanks for the motivation on this cloudy Sunday, I really needed it xx

[@ThegreatDarkhorse]

Uwu

[@sacdaabdurhman]

“It’s not that some people have willpower and some don’t . . . It’s that some people are ready to change and others are not.” You will soon Succeed keep your head up Mate 🤍

[@georgiapeachshay]

Love your channel! I started mine because I have no gym access and finally saw results at home. It’s a struggle but POSSIBLE 😊. Thanks

[@Angelina-bx5ry]

How long did it take to see results?

[@stephaniegarcia6267]

I’m gonna start the journey with you!! 🔥🔥💪🏼 wish me luck ❤️

[@macker0077]

Some great exercises. Well done. Thx.

[@Splodgix]

Probably the best video so far

[@raeannlaflame]

I've just started your 6 week shred guide last week. Excited to see what I can do and move on with level up! Thanks for this Sophie

[@cristinarojasyoga]

Amazing! I’ll be starting jiu jitsu soon too! Could you do a little video about it? Kinda how it is, what’s the best and what’s the most challenging thing and kinda things to keep in mind before starting or during the first few trainings? I’m on week 6 of your level up guide and LOOOOVING IT so far, definitely feeling and seeing the progress. So super happy. Will definitely finish it, rest a week and then do it again because it’s just great and never boring 🙌👌💪🍑

[@TuttifruttiNinja]

Just started doing Brazilian Jiu-Jitsu. It's challenging. Sparring is one of the most exhausting things I've done yet.

[@cristinarojasyoga]

@Crymble had my first class today. And you’re right. So much more challenging and exhausting than I thought it would be, but I loved every minute of it. 🙌

[@winiferpaolafrancisco8959]

Omg God bless you your hair it’s so beautiful

[@ma_niz]

I was dying to see a video from you! Thank you for posting ❤

[@GAINSBYBRAINS]

🥺🥺

[@romant3714]

you are a queen of workout

[@eiantheproducertv]

Thanks for the video!

[@roxannemitchell3598]

Oner active looks so good on you 😭😻

[@indetronablereine]

I need to watch this videooooooo 😍😍😍

[@nikkiday3723]

You really are in inspiration :)

[@nikkiday3723]

I’ve been going to the gym for six months and feel like I’m not pushing myself at the gym. and haven’t seen any results. I’m also not eating very much. I need help! Can you give me an idea on where to start?

[@skpworkout8563]

Thanks for presenting. 🙏❤️

[@adriana-jc6iv]

great tips!

[@larssonnr09]

Can you do a video when you talk about alcohol consumption from a muscle growth point of view? Like how much does drinking slow down your growth and improvement in the gym? You're the best! Love your videos & your guide xx THANK YOU

[@NadMartineau]

New subscriber here! Love your content and you look amazing

[@umarraja9810]

Perfectly explained 👌

[@my.pariasi4820]

💪Great movie we are waiting the next one and greetings from Poland💪

[@christiewilliams3558]

I wish my gym had some of your machines. I really like the kickback machine at your gym and the standing hamstring curl

[@arpitsri9631]

Hi can I help you

[@emmawee85]

I know right 😂 the only gym near me is planet fitness 🤡

[@lostpianist]

A special video, well done.

[@juliaroman9349]

So beautiful love your motivation and desires keep up the great content 👏

[@ntc96]

yeees i started the same plan one week ago! 💪🏼 super excited to see te results 🙈 love already the guide. ❤️

[@babashah8248]

Have you noticed any change ?

[@giordano1208]

How ya going ?

[@zoegee4971]

Any updates?

[@ntc96]

yees! Already seeing results, my glutes and legs are growing! I’m also eating in a calorie surplus to help them grow. Guys i really recomend the plan. If you stick to the plan, and eat in a surplus, you will see results! @zoe gee @giordano @baba shah

[@ntc96]

@@babashah8248 yes, see my previous comment. 🙈👌🏻

[@ScottRachelson777]

Squats with high volume and a good weight amount so that you can do enough reps to just under failure. This will cause your legs to explode in size. It will also increase your strength. Trap Bar deadlifts combined with barbell deadlifts will benefit the quads, hamstrings, and glutes. One is more hamstring-focused, the other more Quad-focused, although they both recruit the quads and hamstrings. Only do machines and seated leg presses as a supplement to barbell work.

[@stevelee4653]

lovely!!! you look fabulous!!!!

[@mara2365]

Love your leggins from oner active 😍😍

[@amelie_anne_]

If it doesn’t cause any conflict, could you do an Oner Active vs Gymshark review? Your tights look so good

[@adamsmith5826]

you look after yourself really well & I love that about a woman 🥰

[@DivineTim3]

Where’s the green tube top from at the end of the video? Your videos are so aesthetically pleasing to watch. Love the low lightening videos, as a person who’s very sensitive to bright lights in videos.

[@beinghuman4583]

Much Impressive Workouts 💪💖 Love You Take Care 💖👍

[@patpung1081]

She's too perfect its almost uncanny 😩 she feels unreal

[@ahmedsleem5571]

Masterpiece

[@somik0981]

Perfect body, great work. Thanks

[@OE-jy6yt]

this looks like a really awesome gym

[@kele6wele]

So timely, this is my exact goal for the next 3 months. Thank you for sharing.

[@DamonWhitee]

no pls this takes 3-4 years dont let them lie to ya

[@kele6wele]

Oh yeah of course but but to stick with a particular set of exercises is what I mean.

[@hayley5684]

Took the curtain with me coz I love to rearrange everything 🤣🤣🤣 made me chuckle loooool

[@ivypham309]

I also do Jiu jitsu. I’ve been doing it on and off for 4 years now and it’s the most life changing decision I ever made.

[@AlexxOnTheRocks]

You are absolutely gorgeous and this Is such a great workout💯

[@tigerfish949]

I am super jealous of your gym

[@iremkaya9103]

this video feels very crispy for some reason :D

[@lindafransen2456]

Dank je wel voor deze video, veel aan gehad, ik sport zelf 5x per week en vooral m’n billen wil ik trainen en m’n buik🥰 Gr linda

[@malcanthearyou]

im totally doing this for my next day in the gym! Also, where did you get your bandeau top?!

[@agabrzostkowski8354]

It would be great if you could share the weight as wel alongside the repetition of every exercise 🙏😘

[@kell5641]

LET'S GOOOOO you got this!!

[@monkeymang369]

I like to jolt and do micro motions during my reps... I try to envision jolting and tearing muscle fibers like strings and I try to be as stable/steady/relaxed/controlled as possible so that i can fully handle & manage control of said weight .... You can do more violent twitching with lighter weight, or at max weight you can do subtle micro tears/yanks like exaggerated but controlled struggle/shaking basically.. So in 1 dumb bell curl rep i cover probably 5 reps worth of range because of the back/forth of the yank/twitch/jerk motion. Kinda like a hasty fast forward and rewinding of the range of motion.... Which acts like a insurance that I did proper form, because im using weight I have better control of, and insurance that the reps are true/count because i cover dramatically more range than 1 full or a few mistakenly short reps..... For example doing pushups and not going all the way down....Even if I dont go all the way down... because im pulsing the whole time, im still covering more range than 1 true full rep anyway, and also doing a more proper form because they are slow and deliberate reps.. I also dont do 1 angle or stiff motions, i improvise the whole time, reset hands and placement looking for proper form..... I like how you word you're explanations, within 30 sec of watching the video I could tell you were more than just a chick trying to get paid for videos of her in yoga pants... Respect

[@torontosurfing3971]

Awesome !!

[@siwagongqa996]

My favorite KZbinr🔥❤️

[@belenquezada373]

Love this video! 🤩 What camera are you using?

[@LucilleGhatti]

I’m at week 6 and my body has changed so much. I never worked out before this 😂😂😂 so I’m amazed how much they’ve grown! But I do have brothers who are workout coaches who have taught me how to eat

[@BasedTexans]

I've been wanting to learn juijitsu. I'd love to see an update on that

[@burana]

Great quality! What's your camera/lens gear? X

[@changramidanremamarak3957]

You look like Cara De Levine

[@oscarsaucedo1310]

exercising is good for your body running & walking to no doubt about it folks

[@carmenmui353]

Do you have a home workout guide to grow glutes & legs? I have dumbbells, barbell with weights as well.

[@kawsarhussain7432]

Hey can you please do a trainer review on these ? I really want to buy them. (: love the vids keep it up

[@FunSorcerer]

love

[@JulioCezarlive]

You're wonderful ❤

[@taisiapopova8133]

Girl! Awesome! Thanks for the great advice and an entertaining video, buuuuuut you have so much trust in this top hahahaha I thought it might fall off

[@sabrinahall8489]

Hahaha was thinking the same, I'd be half way through RDL and nips would be out 😳

[@wissel3173]

Strong Girl💪👍👍

[@Marina23B]

Lovely video, Sophie! And oh, those OA Effortless leggings suit you millions 🥵 Love the Oner gym wear, too! So curious to follow your progress, keep up the excellent work, and keep on offering that valuable input

[@omp365]

3:08 your current program is clearly working 🥰

[@michaelshearer3559]

good stuff, cool channel.

[@joytothewrlddd3728]

nice quality video.

[@anniebranbermudez]

Necesitando las ganas de comenzar a hacer esto, para tener sus glúteos🫶🏽

[@antonioyramonvargas196]

You're my favourite girl AAA

[@Seeexy1991]

Could you show some home workouts ? ❤️

[@ladylecter636]

Do you have a cue that you think of during RDLs to keep your form in check? Mine is to slow down and keep my spine neutral but it’s tricky❤️

[@Bunny11344]

My Covid experience wasn’t too bad lots of coughing for a week however it flared up my vertigo sooooo bad I couldn’t get out of bed. Puked a few x cause it was spinning and felt so dizzy even moving my head. My balance was sooooo poor I couldn’t balance on one foot body weight it kinda threw me into a depression but I’m feeling better now

[@sarahalharthi2318]

Love u

[@mrsax6390]

I finished. Thanks