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Women’s Strength · Lower

Women’s Glute + Core Builder

A lower-body option for members seeking glute-focused discovery with clear substitutions.

Preview the exercises
GoalHips, glutes, hamstrings, and trunk control
LevelAll levels
Duration40–50 min
Exercises5

BEFORE YOU START

Equipment and structure

Dumbbells · Bench · Resistance band · Optional machines

Women FocusedGlutesCoreLower Body

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Hip Thrust

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Support the lower shoulder blades on the bench.
    • Keep your chin gently tucked.
    • Finish with level hips and stacked ribs.
  2. 02

    Goblet Box Squat

    4 sets · 8–12 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    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.
  3. 03

    Dumbbell Romanian Deadlift

    3 sets · 8–12 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  4. 04

    Band Lateral Walk

    3 sets · 10–15 steps / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use light band tension to start.
    • Keep toes facing forward.
    • Take controlled steps without dragging the trailing foot.
  5. 05

    Dead Bug

    3 sets · 6–10 / side · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Exhale and keep your low back gently supported.
    • Move only as far as you can hold that position.
    • Return slowly before changing sides.