Strength & Muscle · Lower
Glutes & Legs Builder
A lower-body session with supported substitutions and enough rest to keep every repetition deliberate.
GoalQuads, glutes, hamstrings, calves, and hip control
LevelReturning or intermediate
Duration45–55 min
Exercises6
BEFORE YOU START
Equipment and structure
Dumbbells · Bench · Band · Optional machines
GlutesLegsMuscle
FULL PRESCRIPTION
Exercise by exercise
Coaching cues
- Hold the weight close to your chest.
- Reach your hips toward the box with your whole foot planted.
- Stand with control and keep your knees tracking with your toes.
Alternatives
Coaching cues
- Support the lower shoulder blades on the bench.
- Keep your chin gently tucked.
- Finish with level hips and stacked ribs.
Alternatives
Coaching cues
- Use light band tension to start.
- Keep toes facing forward.
- Take controlled steps without dragging the trailing foot.
Alternatives
Coaching cues
- Align the machine with your knee joint.
- Curl smoothly without lifting your hips.
- Return the weight for two controlled seconds.
Alternatives
Coaching cues
- Hold weights at your sides.
- Rise evenly through both forefeet.
- Lower slowly without bouncing.
Alternatives
Coaching cues
- Lie with knees bent.
- Brace gently before moving one heel.
- Tap only as far as the low back stays comfortable and steady.
Alternatives
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