Women’s Strength · Lower
Women’s Glute + Core Builder
A lower-body option for members seeking glute-focused discovery with clear substitutions.
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
FULL PRESCRIPTION
Exercise by exercise
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
- 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
- Keep the weights close to your legs.
- Push your hips back with softly bent knees.
- Stop before your back position changes, then stand tall.
Alternatives
Coaching cues
- Use light band tension to start.
- Keep toes facing forward.
- Take controlled steps without dragging the trailing foot.
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.
Alternatives
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