Main Focus:GlutesAlso Works:HamstringsCore
Sets
4
Reps
10-12
Tip: Squeeze glutes hard at top, chin tucked.
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Glutes + Hamstrings (Booty Day)
4-dayDay 4
Glute and hamstring focused lower body day with core work.
7
Exercises
GlutesHamstringsAbs
Exercises
Main Focus:HamstringsAlso Works:GlutesLower Back
Sets
4
Reps
10-12
Tip: Hinge at hips, feel hamstring stretch.
Main Focus:GlutesAlso Works:Hamstrings
Sets
3
Reps
15-20
Tip: Drive through heels, squeeze at top.
Main Focus:HamstringsAlso Works:Calves
Sets
3
Reps
12-15
Tip: Control the eccentric portion.
Main Focus:GlutesAlso Works:Hamstrings
Sets
3
Reps
12-15 each leg
Tip: Squeeze glute at top, don't arch back.
Main Focus:GlutesAlso Works:Hip Abductors
Sets
3
Reps
15-20
Tip: Control the movement, don't use momentum.
Main Focus:AbsAlso Works:ObliquesLower Back
Sets
3
Reps
45-60 sec
Tip: Keep body in straight line.
Muscles Targeted
Primary Focus
GlutesHamstrings
Secondary
Lower BackAbsCoreCalvesHip AbductorsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout