Glute Focus Lower A

Glute-priority lower session: hip thrust, squat, hinge, abduction and core.

Duration

45–60 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Glutes, Quads, Hamstrings, Core

Exercises

Hip Thrust
3 sets · 8-12 · 150s rest

Keep ribs down; pause at full hip extension.

Swap: Weighted Glute Bridge

Goblet Squat
3 sets · 10-12 · 120s rest

Keep weight close and knees tracking with toes.

Swap: Leg Press

Dumbbell Romanian Deadlift
3 sets · 8-12 · 120s rest

Push hips back; keep spine steady.

Swap: Cable Pull-Through

Cable Hip Abduction
2 sets · 12-20/side · 60s rest

Move leg outward without leaning.

Swap: Side-Lying Hip Abduction

Dead Bug
2 sets · 8-10/side · 45s rest

Control ribs as limbs extend.

Swap: Pallof Press

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.