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Glutes + Quads

5-dayDay 1

Lower body day focusing on glutes and quad development.

6

Exercises

GlutesQuadsAbs

Exercises

Squats

1

Squats Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstringsCore

Sets

4

Reps

6-8

Tip: Depth is key, break parallel.

Leg Press

2

Leg Press Full Tutorial

Main Focus:QuadsAlso Works:Glutes

Sets

4

Reps

10-12

Tip: Controlled reps, full range.

Bulgarian Split Squat

3

Bulgarian Split Squat Full Tutorial

Main Focus:QuadsAlso Works:GlutesHamstrings

Sets

3

Reps

10 each leg

Tip: Keep torso upright, drive through front heel.

Leg Extension

4

Leg Extension Full Tutorial

Main Focus:Quads

Sets

3

Reps

12-15

Tip: Squeeze quads at top.

5

Hip Abduction Full Tutorial

Main Focus:GlutesAlso Works:Hip Abductors

Sets

3

Reps

15-20

Tip: Control the weight, feel glute med.

Cable Crunch

6

Cable Crunch Full Tutorial

Main Focus:AbsAlso Works:Obliques

Sets

3

Reps

15-20

Tip: Curl down with abs.

Muscles Targeted

Primary Focus

QuadsGlutes

Secondary

HamstringsAbsCoreHip 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