Exercise plans / Legs
Glutes
Hip thrusts for loading, lunges for stretch, and some abduction work to finish.
Beginner first 3–6 months of training
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Glute bridgeSqueeze for two seconds at the top. | 3 | 15 | 60 s | 2-2-1 |
| Cable kickbackDon't arch your lower back to get extra range. | 3 | 12 / leg | 45 s | 2-1-1 |
| Banded lateral walkBand above your knees, stay low. | 3 | 15 steps | 45 s | controlled |
Advanced for at least a year of consistent lifting
| Exercise | Sets | Reps | Rest | Tempo |
|---|---|---|---|---|
| Barbell hip thrustChin tucked, ribs down. Lock out with your glutes, not your lower back. | 4 | 8 | 2 min | 2-2-1 |
| Sumo deadliftWide stance with your toes out. Push your knees out over your toes. | 4 | 5 | 3 min | controlled |
| Walking lungeLong steps with a slight forward lean. | 3 | 12 / leg | 90 s | 2-0-1 |
| 45° back extension (glute bias)Round your upper back slightly and point your toes out. | 3 | 15 | 60 s | 2-1-1 |
Reading the tempo: 3-1-1 means three seconds down, a one second pause, and one second up.