Start at the lower end of the rep range with clean technique.
Legs and Glutes
Squats, lunges, hip hinges, and targeted glute work with options for different equipment levels.
Equipment
DumbbellsResistance Bands
Location
HomeGym
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Main Block | Goblet SquatQuadriceps Push evenly through both feet. |
4 | 8-12 | 90 sec | 3-1-1 | 7–8 |
| 02 | Posterior Chain |  Dumbbell Romanian DeadliftHamstringsDrive your hips back. |
4 | 8-12 | 90 sec | 3-1-1 | 7–8 |
| 03 | Unilateral Work |  Reverse LungeQuadricepsStay stable. |
3 | 10 / leg | 75 sec | 2-1-1 | 7–8 |
| 04 | Glutes | Hip ThrustGlutes Contract the glutes without hyperextending your back. |
4 | 10-15 | 75 sec | 2-1-2 | 7–8 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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