Lower Body Build B (Glute-Ham Focus)

Four sets of hip thrust and lying leg curl lead the session.

Duration

50–65 min

Level

Intermediate

Equipment

Full gym

Exercises

6

Targets: Quads, Hamstrings, Glutes, Calves, Core

Exercises

Hip Thrust
4 sets · 8-12 · 120s rest

Finish with glutes; do not hyperextend your back.

Swap: Glute Bridge

Lying Leg Curl
4 sets · 10-15 · 75s rest

Keep hips supported throughout.

Swap: Seated Leg Curl

Hack Squat
3 sets · 8-12 · 150s rest

Keep back on pad; use controlled depth.

Swap: Front Squat

Reverse Lunge
2 sets · 8-12/side · 120s rest

Step back and push through your front foot.

Swap: Supported Split Squat

Seated Calf Raise
3 sets · 12-20 · 60s rest

Use a comfortable stretch without bouncing.

Swap: Standing Calf Raise

Pallof Press
2 sets · 10-12/side · 45s rest

Resist rotation as arms extend.

Swap: Side Plank

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.