Glute & Lower Body Focus
Lower-body program with a heavy emphasis on glute development through hip-dominant movements.
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- Intermediate
- Difficulty
- 50 min
- Duration
- 272–368
- Burn estimate (kcal)
- 3x/week
- Frequency
Difficulty 3 out of 5
Equipment required
- Barbell
- Dumbbells
- Bench
Muscles targeted
- Glutes
- Hamstrings
- Quadriceps
- Core
The workout (17 total sets)
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Barbell Hip Thrust
Glutes · Barbell, Bench
4 × 8-12
120s rest
Romanian Deadlift
Hamstrings · Barbell or Dumbbells
4 × 10-12
120s rest
Walking Lunge
Quadriceps · Bodyweight or Dumbbells
3 × 12 per leg
90s rest
Glute Bridge
Glutes · Bodyweight
3 × 15-20
60s rest
Standing Calf Raise
Calves · Bodyweight or Machine
3 × 15
45s rest
Safety tips
- Warm up the glutes with bridges before loading heavy hip thrusts.
Common mistakes
- Overextending the lower back at the top of hip thrusts
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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.