4-Week Glutes and Legs Shape Program: Progression Cycle 3
A progressive lower-body program for stronger glutes and legs with enough upper-body balance and recovery.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Glute Strength
Glute Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Glute Machine Kickback
The Glute Machine Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against resistance, focusing on strengthening and toning the glutes. This exercise is typically performed using a specialized machine designed to provide controlled resistance.
Muscle focus
Step-by-step cues
- Adjust the machine settings to fit your height and secure the ankle strap around your lower leg.
- Stand facing the machine, holding onto the handles for support.
- Place one foot on the platform or pad, ensuring your knee is slightly bent.
- Engage your core and maintain a straight posture throughout the movement.
- Extend your leg backward in a controlled motion, squeezing your glutes at the top of the movement.
- Slowly return to the starting position without letting the weight stack touch down completely.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on squeezing your glutes at the top of each kickback for maximum activation.
- Keep your movements slow and controlled to maintain tension on the muscles.
- Avoid arching your back; keep your core engaged to support proper posture.
- Adjust the machine settings if you feel discomfort or improper alignment.
- Start with a lighter weight to perfect your form before increasing resistance.
- Breathe out as you extend your leg and inhale as you return to the starting position.
Weighted Sissy Squat
The Weighted Sissy Squat is an advanced lower body exercise targeting the quadriceps. It involves leaning back while keeping the hips extended and adding weight for increased resistance. This exercise requires balance, core stability, and proper technique to prevent injury.
Muscle focus
Step-by-step cues
- Begin by standing upright with your feet shoulder-width apart. Hold a weight plate or dumbbell close to your chest.
- Engage your core and maintain a straight line from your head to your knees.
- Slowly bend your knees and lean back, keeping your hips extended and torso upright.
- Lower yourself until your knees are fully flexed, ensuring your heels remain on the ground.
- Pause briefly at the bottom of the movement, then push through your heels to return to the starting position.
Technical tips
- Start with a light weight to master the form before progressing to heavier loads.
- Focus on keeping your core tight throughout the movement to maintain balance.
- Ensure that your knees track over your toes to avoid undue stress on the joints.
- Use a slow and controlled motion to maximize muscle engagement and reduce injury risk.
- Consider using a sissy squat bench for added support if you're new to this exercise.
Barbell Good Morning
The Barbell Good Morning is a compound exercise that primarily targets the lower back, hamstrings, and glutes. It involves bending at the hips while maintaining a neutral spine, which helps in strengthening the posterior chain and improving hip hinge mechanics.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a squat rack at shoulder height.
- Position yourself under the barbell, resting it across your upper back and shoulders. Grip the bar slightly wider than shoulder-width apart.
- Lift the bar off the rack by extending your legs and stepping back to clear the rack.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Engage your core and keep your chest up. Maintain a slight bend in your knees.
- Hinge at the hips by pushing them backward while keeping your back straight and chest up.
- Lower your torso until it is nearly parallel to the ground or as far as your flexibility allows without rounding your back.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Keep your core tight throughout the movement to protect your lower back.
- Focus on hinging at the hips rather than bending at the waist to maintain proper form.
- Start with a light weight to master the technique before progressing to heavier loads.
- Ensure that your knees remain slightly bent throughout the exercise to avoid unnecessary strain.
- Maintain a neutral spine by keeping your head in line with your torso; avoid looking up or down excessively.
- Control the descent and ascent of the movement to maximize muscle engagement and minimize injury risk.
Glutes Roll
The Glutes Roll is a self-myofascial release exercise targeting the gluteal muscles. It involves using a foam roller to apply pressure to the glutes, helping to release tension, improve flexibility, and enhance muscle recovery.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended and place a foam roller under your glutes.
- Bend your knees and place your feet flat on the floor.
- Cross your right ankle over your left knee to target the right glute.
- Place your hands on the floor behind you for support.
- Shift your weight onto the right glute and slowly roll back and forth from the top of the glute to the bottom.
- Continue rolling for 30-60 seconds, focusing on any tight or tender areas.
- Switch sides by crossing your left ankle over your right knee and repeat the process for the left glute.
Technical tips
- Maintain a steady pace while rolling to effectively target muscle tension.
- If you find a particularly tight spot, pause and hold pressure for 20-30 seconds to help release tension.
- Keep your core engaged to maintain stability during the exercise.
- Breathe deeply and relax your muscles as much as possible while rolling.
- Adjust the pressure by shifting more or less of your body weight onto the foam roller.
Cable Hip Adduction
Cable Hip Adduction is an isolation exercise targeting the adductor muscles of the inner thigh. It involves using a cable machine to provide resistance while moving the leg across the body's midline. This exercise helps in strengthening and toning the inner thighs, improving balance and stability.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle and stand sideways to the machine.
- Position yourself so that the working leg is closest to the machine.
- Hold onto the machine or a stable surface for support.
- Start with your working leg extended out to the side.
- Slowly bring your leg across your body, keeping it straight.
- Pause briefly at the end of the movement, feeling the contraction in your inner thigh.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright posture throughout the exercise to avoid strain on your back.
- Focus on using your inner thigh muscles to move your leg, rather than swinging it.
- Keep your core engaged to maintain balance and stability during the movement.
- Start with a light weight to master the form before increasing resistance.
- Ensure that movements are slow and controlled, especially when returning to the starting position.
- Avoid locking your knee; keep it slightly bent to reduce joint stress.
Cable Hip Abducction
Cable Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It involves moving the leg away from the body's midline using a cable machine, enhancing hip stability and strength.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley on a cable machine.
- Secure the strap around your ankle.
- Stand sideways to the machine with your strapped leg farthest from it.
- Hold onto the machine or a stable surface for support.
- Keep your torso upright and engage your core.
- Slowly abduct your leg away from your body, keeping it straight.
- Pause briefly at the top of the movement for maximum contraction.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions, then switch legs.
Technical tips
- Focus on maintaining a straight posture throughout the exercise.
- Engage your core to prevent any unnecessary movement of your torso.
- Control the movement both when lifting and lowering your leg.
- Avoid using momentum; keep the movement slow and deliberate.
- Ensure that your working leg remains straight without locking the knee.
- Start with a light weight to master the form before increasing resistance.
- Keep your foot flexed to maximize glute activation.
Tuesday
Recovery Walk
Walk for 30-45 minutes and complete hip mobility.
Wednesday
Upper Body Balance
Upper Body Balance muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
One-Arm Seated Row
The Single Arm Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and trapezius muscles. It is performed using a cable machine with a single handle attachment, allowing for unilateral training to correct muscle imbalances and enhance muscle engagement.
Muscle focus
Step-by-step cues
- Sit on the bench of a cable row machine with your feet firmly planted on the footrests.
- Grasp the single handle attachment with one hand, keeping your arm extended and your palm facing inward.
- Engage your core and maintain a straight back throughout the movement.
- Pull the handle towards your torso by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Pause briefly when the handle reaches your side, ensuring maximum contraction of the back muscles.
- Slowly extend your arm back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Keep your chest up and shoulders down to avoid unnecessary strain on the neck.
- Focus on squeezing your shoulder blade at the peak of the movement for optimal muscle engagement.
- Avoid using momentum; control both the pulling and releasing phases of the exercise.
- Ensure that your wrist remains neutral throughout the movement to prevent strain.
- Start with a lighter weight to master form before progressing to heavier loads.
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders. It involves using a cable machine to provide constant tension throughout the movement, promoting muscle engagement and growth. This exercise is effective for improving shoulder stability and posture.
Muscle focus
Step-by-step cues
- Set the cable machine to a low position and attach single handles to each side.
- Stand in the center of the machine with feet shoulder-width apart, facing away from the machine.
- Grab each handle with opposite hands, crossing them in front of your body.
- With a slight bend in your elbows, pull the handles outward and backward in an arc motion until your arms are parallel to the floor.
- Squeeze your shoulder blades together at the peak of the movement.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using momentum; focus on controlled movements to maximize muscle activation.
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Ensure your shoulders are down and back to prevent neck strain.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Start with a lighter weight to perfect your form before increasing resistance.
Barbell Rollout - Kneeling
The Barbell Rollout - Kneeling is a core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with a barbell in front of you. Grip the barbell with both hands, shoulder-width apart.
- Engage your core and keep your back straight. Your shoulders should be directly over the barbell.
- Slowly roll the barbell forward by extending your arms, keeping your core tight and preventing your lower back from sagging.
- Roll out as far as you can while maintaining control and without compromising form.
- Pause briefly at the extended position, then pull the barbell back to the starting position by contracting your core muscles.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the entire movement to protect your lower back.
- Avoid letting your hips drop; maintain a straight line from head to knees.
- Start with a shorter range of motion if you're new to this exercise and gradually increase as you gain strength.
- Focus on controlled movements rather than speed to maximize effectiveness and reduce injury risk.
- Exhale as you roll out and inhale as you return to the starting position.
Alternate Renegade Row
The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Muscle focus
Step-by-step cues
- Begin in a high plank position with your hands gripping dumbbells placed shoulder-width apart. Your body should form a straight line from head to heels.
- Engage your core to maintain stability and prevent your hips from sagging or rotating.
- Row one dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
- Lower the dumbbell back to the starting position with control.
- Repeat the rowing motion with the opposite arm while maintaining plank form.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your feet slightly wider than shoulder-width apart for better stability.
- Focus on squeezing your shoulder blades together during each row to maximize back engagement.
- Maintain a neutral neck position by looking slightly ahead of you, not down or up.
- Avoid rotating your hips; keep them square to the ground throughout the exercise.
- If maintaining balance is challenging, start with lighter weights or perform the exercise without dumbbells to build core strength first.
- Breathe steadily, exhaling as you row the dumbbell upwards and inhaling as you lower it.
Machine Shoulder Press
The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.
Muscle focus
Step-by-step cues
- Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
- Sit down with your back firmly against the backrest and feet flat on the floor.
- Grasp the handles with an overhand grip, palms facing forward.
- Engage your core and keep your chest up throughout the exercise.
- Press the handles upward until your arms are fully extended but not locked out.
- Slowly lower the handles back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
- Keep a neutral spine and avoid arching your back during the press.
- Use a weight that allows you to maintain proper form throughout all repetitions.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Exhale as you press the weight up and inhale as you lower it back down.
- Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.
Thursday
Rest
Keep steps comfortable and avoid intense lower-body work.
Friday
Legs and Glute Volume
Legs and Glute Volume muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Barbell Squat
The Barbell Squat is a fundamental compound exercise that targets the quadriceps, hamstrings, glutes, and lower back. It is performed by lowering the body into a squat position with a barbell resting on the upper back, then returning to a standing position. This exercise is essential for building overall leg strength and improving core stability.
Muscle focus
Step-by-step cues
- Position the barbell on a squat rack at about shoulder height.
- Step under the bar and place it across your upper back, ensuring it rests comfortably on your trapezius muscles.
- Grip the bar with both hands slightly wider than shoulder-width apart.
- Lift the bar off the rack by straightening your legs and stepping back carefully.
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up throughout the movement.
- Begin the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the ground or slightly below.
- Ensure your knees track over your toes without caving inward.
- Push through your heels to return to a standing position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent injury.
- Keep your weight distributed evenly across your feet, focusing on pressing through your heels.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Breathe in as you lower into the squat and exhale as you push back up to standing.
- Start with lighter weights to perfect form before progressing to heavier loads.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors. It also enhances flexibility, balance, and mobility in the hips and ankles. This exercise involves a lateral movement pattern, which helps in developing strength and stability in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Shift your weight onto your right leg, bending your right knee while keeping your left leg straight.
- Lower your hips down towards the right heel, keeping your chest up and back straight.
- Ensure your right knee tracks over your right foot and does not extend past your toes.
- Keep your left foot flat on the ground or allow the toes to point upwards as you descend.
- Pause at the bottom of the movement, then push through your right heel to return to the starting position.
- Repeat on the left side by shifting your weight onto your left leg.
Technical tips
- Maintain a tall posture throughout the movement to protect your lower back.
- Focus on keeping your core engaged to enhance stability.
- Start with a wider stance if you find it difficult to balance initially.
- Use a support like a bench or a wall if you need assistance with balance.
- Perform the exercise slowly and with control to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down into the squat and exhale as you push back up to enhance breathing efficiency.
Dumbbell Hip Thrust
The Dumbbell Hip Thrust is a lower body exercise that primarily targets the gluteus maximus, while also engaging the hamstrings and core. It involves lifting the hips off the ground by driving through the heels, with a dumbbell placed on the hips for added resistance. This exercise is effective for building strength and muscle mass in the glutes.
Muscle focus
Step-by-step cues
- Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
- Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and drive through your heels to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold for a moment.
- Slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your upper back is firmly pressed against the bench for stability.
- Keep your chin tucked to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep to maximize activation.
- Avoid arching your lower back; maintain core engagement to protect it.
- Start with a lighter dumbbell to master form before increasing weight.
- Control both the ascent and descent of each rep for optimal muscle engagement.
Seated Band Hip Abduction
The Seated Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles. It involves using a resistance band to provide tension, helping to strengthen and stabilize the hips. This exercise is beneficial for improving hip mobility, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Sit on a bench or chair with your feet flat on the floor, hip-width apart.
- Place a resistance band around your legs, just above your knees.
- Keep your back straight and engage your core muscles.
- Slowly push your knees outward against the resistance of the band, keeping your feet stationary.
- Hold the position for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a straight back and engaged core to prevent leaning forward or backward.
- Perform the movement slowly and with control to maximize muscle activation.
- Keep your feet flat on the ground and avoid lifting your heels during the exercise.
- Start with a lighter resistance band if you are new to this exercise and gradually increase as you become stronger.
Hang Power Clean
The Hang Power Clean is a dynamic weightlifting exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back, as well as the shoulders and arms. It involves lifting a barbell from a hanging position to the shoulders in one explosive movement.
Muscle focus
Step-by-step cues
- Start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip just outside your thighs.
- Bend slightly at the hips and knees, lowering the barbell to just above your knees. This is your starting position.
- Explosively extend your hips and knees while pulling the barbell upward, keeping it close to your body.
- As the bar reaches chest height, rotate your elbows under the bar and catch it on your shoulders in a quarter squat position.
- Stand up straight to complete the movement, then lower the barbell back to the starting position for the next repetition.
Technical tips
- Keep your core engaged throughout the movement to maintain stability and protect your lower back.
- Focus on using your hips and legs to generate power rather than pulling with your arms.
- Ensure that the barbell stays close to your body during the lift to maximize efficiency and control.
- Practice proper timing by coordinating the hip extension with the pull and catch phases of the lift.
- Start with lighter weights to perfect your form before progressing to heavier loads.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Band Twist (horizontal)
The Band Twist (horizontal) is an exercise that targets the oblique muscles and improves core stability. It involves rotating the torso against the resistance of a band anchored at shoulder height, promoting functional strength and rotational power.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at shoulder height.
- Stand sideways to the anchor point with feet shoulder-width apart.
- Hold the band handle with both hands, arms extended in front of you.
- Engage your core and maintain a slight bend in your knees.
- Rotate your torso away from the anchor point, keeping your arms straight.
- Return to the starting position with control.
- Perform the desired number of repetitions before switching sides.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Focus on rotating through your torso, not just moving your arms.
- Maintain a steady and controlled pace to maximize muscle engagement.
- Ensure that the resistance band is taut at the start of the exercise for consistent tension.
- Avoid leaning forward or backward; keep your spine neutral.
- Exhale as you twist away from the anchor point and inhale as you return.
Smith Machine Good Morning
The Smith Machine Good Morning is a compound exercise targeting the posterior chain, primarily focusing on the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a neutral spine, using the Smith Machine to guide the movement safely.
Muscle focus
Step-by-step cues
- Set the bar of the Smith Machine at shoulder height and position yourself under it, resting the bar across your upper traps.
- Stand with your feet shoulder-width apart, toes pointing slightly outward.
- Unlock the bar by rotating it forward and take a step back to clear the safety stops.
- Keep your chest up and core engaged as you hinge at the hips, pushing them backward.
- Lower your torso until it is nearly parallel to the floor, maintaining a slight bend in your knees.
- Reverse the movement by driving through your heels and extending your hips to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Engage your core muscles to stabilize your torso and protect your spine.
- Focus on hinging at the hips rather than bending at the waist.
- Keep a slight bend in your knees to reduce stress on the joints.
- Control the descent and ascent to maximize muscle engagement and prevent injury.
- Start with a lighter weight to master form before progressing to heavier loads.
- Ensure that your feet remain flat on the ground throughout the exercise.
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a weight, enhancing strength, flexibility, and balance. This exercise is beneficial for improving hip mobility and building unilateral leg strength.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, holding a dumbbell or kettlebell with both hands in front of your chest.
- Shift your weight to your right leg, bending your right knee and lowering your hips into a squat position while keeping your left leg straight.
- Ensure your right foot remains flat on the ground and your knee is aligned with your toes.
- Keep your chest up and core engaged throughout the movement.
- Push through your right heel to return to the starting position.
- Repeat the movement on the left side by shifting your weight to your left leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain an upright torso to prevent leaning forward excessively.
- Focus on keeping your core tight to stabilize your body during the movement.
- Start with a lighter weight to master the technique before progressing to heavier loads.
- Ensure that your knees do not extend beyond your toes to protect the joints.
- Use a controlled tempo to maximize muscle engagement and prevent injury.
- Inhale as you lower into the squat and exhale as you push back to standing.
Hollow Body Hold
The Hollow Body Hold is an isometric core exercise that targets the abdominal muscles, particularly the rectus abdominis and transverse abdominis. It also engages the hip flexors and stabilizes the lower back. This exercise is fundamental in gymnastics and is excellent for building core strength and stability.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your arms extended overhead and legs straight.
- Engage your core by drawing your belly button towards your spine.
- Lift your shoulders and legs off the ground simultaneously, keeping your lower back pressed into the mat.
- Maintain a slight curve in your lower back without arching.
- Hold this position, keeping your arms and legs straight and close to the floor without touching it.
- Breathe steadily throughout the hold, maintaining tension in your core.
Technical tips
- Ensure your lower back remains in contact with the mat to avoid strain.
- Start with shorter holds and gradually increase duration as you build strength.
- Focus on keeping your body as tight as possible, minimizing any movement.
- If you experience lower back discomfort, raise your legs higher to reduce strain.
- Keep your head in a neutral position to avoid neck tension.
- Practice regularly to improve endurance and core stability.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Sunday
Full Rest
Prioritize sleep and prepare for the next progression week.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
