Glute Focus Lower B

Second glute-priority session: split squat, hip thrust, curl, kickback and calves.

Duration

45–60 min

Level

Intermediate

Equipment

Full gym

Exercises

5

Targets: Glutes, Quads, Hamstrings, Calves

Exercises

Supported Bulgarian Split Squat
3 sets · 8-10/side · 120s rest

Use stable rear-foot support and controlled depth.

Swap: Reverse Lunge

Hip Thrust
3 sets · 10-15 · 120s rest

Finish with glutes and a steady torso.

Swap: Weighted Glute Bridge

Seated Leg Curl
3 sets · 10-15 · 75s rest

Keep hips supported and lower slowly.

Swap: Lying Leg Curl

Cable Glute Kickback
2 sets · 12-15/side · 60s rest

Extend hip without arching back.

Swap: Quadruped Hip Extension

Standing Calf Raise
2 sets · 12-20 · 60s rest

Keep ankles aligned.

Swap: Seated Calf Raise

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.