4-Week Glutes and Legs Shape Program: Progression Cycle 4
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.
Machine Hip Thrust
The Machine Hip Thrust is a lower body exercise primarily targeting the gluteus maximus. It involves using a specialized machine to perform hip extension movements while seated or lying down, providing resistance to enhance glute strength and hypertrophy. This exercise is effective for building power and improving athletic performance.
Muscle focus
Step-by-step cues
- Adjust the machine seat and backrest to fit your body size, ensuring that your shoulders are comfortably supported.
- Sit on the machine with your back against the pad and position your feet flat on the platform, shoulder-width apart.
- Secure the lap pad across your hips, ensuring it is snug but not too tight.
- Engage your core and drive through your heels to lift your hips until your thighs are parallel to the floor, squeezing your glutes at the top of the movement.
- Slowly lower your hips back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining a neutral spine throughout the exercise to avoid lower back strain.
- Ensure that your knees remain aligned with your toes during the thrust to prevent knee injuries.
- Control the movement both on the way up and down to maximize muscle engagement.
- Experiment with foot placement to target different areas of the glutes; wider stances can engage more of the glute medius.
- Keep your chin slightly tucked and gaze forward to maintain proper neck alignment.
Half Kneeling Quad Stretch
The Half Kneeling Quad Stretch is a flexibility exercise targeting the quadriceps muscles. It is performed in a half-kneeling position, which allows for a deep stretch of the front thigh muscles while also engaging the hip flexors. This stretch is beneficial for improving flexibility, reducing muscle tightness, and enhancing overall lower body mobility.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and your left foot flat in front of you, forming a 90-degree angle at both knees.
- Keep your torso upright and engage your core muscles to maintain balance.
- Reach back with your right hand and gently grasp your right ankle or foot.
- Slowly pull your right foot towards your glutes, feeling a stretch in the front of your right thigh.
- Hold the stretch for 20-30 seconds, ensuring you maintain steady breathing.
- Release the stretch and switch sides to repeat with the left leg.
Technical tips
- Ensure your front knee is aligned over your ankle to maintain proper form and prevent strain.
- Keep your hips square and facing forward to maximize the effectiveness of the stretch.
- If you have difficulty reaching your ankle, use a strap or towel looped around your foot for assistance.
- Focus on keeping your back straight and avoid arching to prevent lower back strain.
- Perform this stretch after workouts or during cool-downs to help reduce muscle tightness.
Glute Bridge
The Glute Bridge is a strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms facing down.
- Engage your core and squeeze your glutes as you lift your hips off the ground.
- Lift until your body forms a straight line from shoulders to knees.
- Hold the position for a moment, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your feet are placed firmly on the ground to maintain stability.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Keep your core engaged throughout the exercise to protect your lower back.
- Avoid arching your lower back; maintain a neutral spine position.
- Control the movement both when lifting and lowering your hips to enhance muscle engagement.
- If you feel strain in your lower back, adjust your foot placement or reduce the range of motion.
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.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise targeting the hamstrings, focusing on eccentric strength development. It involves lowering the body from a kneeling position while keeping the upper body straight, using the hamstrings to control the descent.
Muscle focus
Step-by-step cues
- Kneel on a soft surface with your feet secured under a stable object or held by a partner.
- Keep your body straight from your head to your knees.
- Cross your arms over your chest or place them at your sides.
- Slowly lean forward, keeping your back straight and engaging your core.
- Lower yourself as far as you can while maintaining control, then push back up to the starting position.
Technical tips
- Ensure your feet are securely anchored to prevent slipping.
- Focus on controlling the descent to maximize eccentric loading of the hamstrings.
- If you struggle to return to the starting position, use your hands to lightly push off the ground.
- Maintain a straight line from head to knees throughout the movement to avoid unnecessary strain on the lower back.
- Start with partial range of motion if full range is too challenging, and gradually increase as strength improves.
Glute Bridge on Bench
The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
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 your feet hip-width apart and position them so that your shins are vertical when you lift your hips.
- Rest your arms on the bench for stability or cross them over your chest.
- Engage your core and squeeze your glutes as you lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
- Hold the top position for a moment, ensuring maximum contraction in the glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your feet are positioned correctly; they should be directly under your knees at the top of the movement.
- Focus on squeezing your glutes throughout the exercise to maximize muscle activation.
- Keep your core engaged to maintain stability and prevent arching of the lower back.
- Avoid pushing through your heels excessively; aim for balanced pressure across your entire foot.
- Control the movement during both lifting and lowering phases to enhance muscle engagement and prevent injury.
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.
Dumbbell Incline Chest Supported Lateral Raises
The Dumbbell Incline Chest Supported Lateral Raise is an isolation exercise targeting the lateral deltoids. It involves lying face down on an incline bench, which provides support and stability, minimizing momentum and maximizing shoulder engagement. This exercise is effective for building shoulder width and improving overall shoulder aesthetics.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Extend your arms down towards the floor, keeping a slight bend in your elbows.
- Engage your core and lift the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your neck in a neutral position to avoid strain.
- Focus on controlled movements to maximize muscle engagement.
- Avoid using momentum; lift with your shoulders, not your back or arms.
- Maintain a slight bend in the elbows throughout the exercise to protect your joints.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
Alternate Bent Over Dumbbell Reverse Fly
The Alternate Bent Over Dumbbell Reverse Fly is an isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Hinge at the hips to bend forward until your torso is almost parallel to the floor, keeping your back straight and knees slightly bent.
- Let your arms hang down naturally with a slight bend in the elbows.
- Engage your core and lift one dumbbell out to the side, keeping your elbow slightly bent, until it reaches shoulder height.
- Lower the dumbbell back to the starting position while simultaneously lifting the opposite dumbbell.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to maintain stability.
- Avoid using momentum; focus on controlled movements to isolate the target muscles.
- Maintain a slight bend in the elbows to reduce strain on the joints.
- Ensure your back remains flat and avoid rounding your shoulders.
- Breathe out as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
Straight Leg Raise on Dip Bars
The Straight Leg Raise on Dip Bars is a core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between the dip bars, gripping each bar firmly with your palms facing inward.
- Lift your body off the ground by extending your arms fully, keeping your shoulders engaged and down away from your ears.
- Engage your core muscles and straighten your legs, keeping them together.
- Slowly raise your legs in front of you until they are parallel to the ground, maintaining a straight line from your head to your toes.
- Hold the position briefly at the top, ensuring your core remains tight.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to prevent arching of the lower back.
- Avoid swinging or using momentum to lift your legs; focus on controlled movements.
- If you find it difficult to keep your legs straight, start with bent knees and gradually progress to straight leg raises as you build strength.
- Ensure that your shoulders remain stable and do not shrug up towards your ears during the exercise.
- Breathe steadily; exhale as you lift your legs and inhale as you lower them.
One-Arm Cable Row
The Single Arm Chest Supported Row Cable is an isolation exercise targeting the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a cable machine with a bench set at an incline to support the chest, allowing for a focused contraction of the back muscles while minimizing strain on the lower back.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a 30-45 degree incline in front of a cable machine.
- Attach a single handle to the low pulley of the cable machine.
- Lie face down on the bench with your chest supported and feet firmly planted on the ground.
- Grab the handle with one hand, keeping your arm extended and shoulder relaxed.
- Pull the handle towards your hip, squeezing your shoulder blade towards your spine.
- Pause briefly at the top of the movement for maximum contraction.
- Slowly extend your arm back to the starting position under control.
- Complete the desired number of repetitions before switching arms.
Technical tips
- Ensure your chest remains in contact with the bench throughout the exercise to maintain stability.
- Focus on pulling with your back muscles rather than your arm to maximize engagement of the target muscles.
- Keep your movements slow and controlled to enhance muscle activation and reduce injury risk.
- Avoid rotating your torso; keep it stable to isolate the back muscles effectively.
- Exhale as you pull the handle towards you and inhale as you return to the starting position.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint 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.
Knee To Chest Stretch
The Knee To Chest Stretch is a flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Bend your right knee and gently pull it towards your chest using both hands.
- Keep your left leg extended on the floor, ensuring your lower back remains in contact with the mat.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release the right knee and return to the starting position.
- Repeat the stretch with your left knee.
Technical tips
- Ensure your head and shoulders remain relaxed on the mat throughout the stretch.
- Avoid pulling too hard; the movement should be gentle to prevent strain.
- Focus on maintaining a steady breathing pattern to enhance relaxation.
- If you feel discomfort in your lower back, reduce the range of motion.
- Perform this stretch after workouts to aid in recovery and flexibility.
Side Plank Hip Abduction
The Side Plank Hip Abduction is an advanced core and lower body exercise that targets the obliques, gluteus medius, and hip abductors. It enhances core stability, balance, and strength in the lateral muscles of the body.
Muscle focus
Step-by-step cues
- Begin by lying on your side with your legs extended and stacked on top of each other.
- Place your elbow directly under your shoulder to support your upper body.
- Engage your core and lift your hips off the ground, forming a straight line from head to heels.
- Once in the side plank position, lift your top leg as high as possible without compromising form.
- Hold the position briefly, then slowly lower your leg back to the starting position.
- Maintain a stable core throughout the movement and avoid letting your hips drop.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Ensure your elbow is directly under your shoulder to prevent strain.
- Keep your body in a straight line from head to heels for optimal form.
- Engage your core muscles to maintain stability during the exercise.
- Focus on controlled movements when lifting and lowering your leg.
- Avoid rotating your hips or shoulders; keep them square to the ground.
- Breathe steadily throughout the exercise to maintain focus and endurance.
- If you're new to this exercise, start with shorter holds and gradually increase duration as you build strength.
Pistol Squat
The Pistol Squat is a unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and calves. It requires balance, strength, and flexibility, making it an advanced movement primarily used to build leg strength and improve coordination.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart and arms extended forward for balance.
- Shift your weight onto one leg while lifting the opposite leg off the ground, keeping it straight in front of you.
- Engage your core and slowly lower your body into a squat position on the standing leg, keeping the lifted leg extended.
- Descend until your thigh is parallel to the ground or as low as your flexibility allows.
- Push through the heel of the standing leg to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Maintain a straight back throughout the movement to prevent injury.
- Focus on keeping your knee aligned with your toes to ensure proper form.
- Use a wall or a pole for support if you are new to this exercise.
- Start with partial range of motion if full depth is challenging, gradually increasing depth as strength improves.
- Warm up thoroughly before attempting pistol squats to prevent strain on muscles and joints.
- Incorporate ankle mobility exercises into your routine to enhance stability during pistol squats.
Romanian Deadlift
The Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings, glutes, and lower back. It involves hinging at the hips while maintaining a slight bend in the knees, allowing for a deep stretch in the posterior chain. This exercise is effective for building strength and muscle mass in the lower body and improving overall hip mobility.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Initiate the movement by pushing your hips back while maintaining a slight bend in your knees.
- Lower the barbell along your legs, keeping it close to your body, until you feel a stretch in your hamstrings.
- Ensure your back remains straight and avoid rounding your shoulders.
- Pause briefly at the bottom of the movement, then drive your hips forward to return to the starting position.
Technical tips
- Focus on hinging at the hips rather than bending at the waist to maximize hamstring engagement.
- Keep the barbell close to your body to maintain balance and reduce strain on your lower back.
- Engage your core muscles to stabilize your spine throughout the exercise.
- Avoid locking out your knees; maintain a slight bend to protect them from excessive strain.
- Control the descent of the barbell; avoid letting it drop too quickly to ensure proper muscle activation.
- Start with lighter weights to master the form before progressing to heavier loads.
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.
Single-Leg Lying Curl
The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.
Muscle focus
Step-by-step cues
- Adjust the leg curl machine to fit your body size, ensuring the roller pad is positioned just above your ankles.
- Lie face down on the machine with your hips aligned with the pivot point of the machine.
- Grip the handles or sides of the bench for stability.
- Start with one leg extended straight and slowly curl it upwards by bending your knee, bringing your heel towards your glutes.
- Pause briefly at the top of the movement, ensuring maximum contraction of the hamstring.
- Slowly lower your leg back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
- Avoid lifting your hips off the bench; keep your pelvis stable to isolate the hamstrings effectively.
- Focus on squeezing your hamstring at the top of each curl for optimal contraction.
- Ensure that you are breathing steadily; exhale as you curl up and inhale as you lower your leg.
- Start with a lighter weight to master 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.
Standing Cable Ab Crunch
The Standing Cable Ab Crunch is an isolation exercise targeting the abdominal muscles, specifically the rectus abdominis. It involves using a cable machine to provide resistance, allowing for controlled and effective engagement of the core muscles.
Muscle focus
Step-by-step cues
- Attach a rope handle to the high pulley of a cable machine.
- Stand facing the machine with feet shoulder-width apart, holding the rope with both hands.
- Step back slightly to create tension in the cable, and position your hands at the sides of your head.
- Engage your core and slightly bend your knees.
- Exhale as you contract your abs, pulling your elbows down towards your thighs while keeping your lower body stable.
- Pause briefly at the bottom of the movement, ensuring maximum contraction of the abs.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your elbows close to your head throughout the exercise to maintain proper form.
- Focus on using your abdominal muscles to pull down rather than relying on arm strength.
- Maintain a slight bend in your knees to help stabilize your body during the movement.
- Avoid pulling with your arms; instead, initiate the movement from your core.
- Control the movement on both the way down and up to maximize muscle engagement.
- Ensure that you are breathing out during the crunch and inhaling as you return to start.
Band Standing Balance Glute Kickback
The Band Standing Balance Glute Kickback is a lower body exercise that targets the gluteus maximus and improves balance and core stability. It involves extending one leg backward against the resistance of a band while maintaining an upright posture.
Muscle focus
Step-by-step cues
- Secure a resistance band around your ankles.
- Stand upright with feet hip-width apart and engage your core.
- Shift your weight onto your left leg and slightly bend the knee.
- Lift your right foot off the ground and extend it backward, keeping the leg straight.
- Squeeze your glutes at the top of the movement.
- Slowly return to the starting position without touching the ground.
- Complete the desired number of repetitions, then switch legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance.
- Focus on squeezing your glutes as you extend your leg backward.
- Maintain a slight bend in the standing leg to reduce strain on the knee.
- Avoid arching your back; keep it neutral to prevent injury.
- Perform the movement slowly and with control for maximum effectiveness.
- Use a mirror to ensure proper form and alignment during the exercise.
Resistance Band Hip Adduction
The Resistance Band Hip Adduction exercise targets the inner thigh muscles, specifically the adductors. It involves using a resistance band to create tension, which helps in strengthening and toning the inner thighs. This exercise is beneficial for improving hip stability and overall lower body strength.
Muscle focus
Step-by-step cues
- Attach a resistance band to a sturdy anchor point at ankle height.
- Stand sideways to the anchor point and loop the free end of the band around your inside ankle.
- Step away from the anchor point until there is tension in the band.
- Stand with feet shoulder-width apart, keeping your core engaged and back straight.
- Shift your weight onto the leg farthest from the anchor point.
- Slowly bring the banded leg across your body towards the standing leg, keeping it straight.
- Pause briefly at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Ensure that the resistance band is securely anchored to prevent slipping during the exercise.
- Maintain a slight bend in your knees to reduce strain on your joints.
- Focus on controlled movements; avoid using momentum to swing your leg.
- Keep your core engaged throughout to maintain balance and stability.
- Start with a lighter resistance band and gradually increase as you build strength.
- Perform this exercise near a wall or sturdy object for support if needed.
Bicycle Crunches
Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows wide, without pulling on your neck.
- Lift your knees to a 90-degree angle, keeping your feet off the ground.
- Engage your core and lift your shoulder blades off the mat.
- Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
- Switch sides by extending your left leg and bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner, simulating a pedaling motion.
- Perform for the desired number of repetitions or time.
Technical tips
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your lower back pressed against the mat to avoid strain.
- Avoid pulling on your neck with your hands; use your core to lift.
- Ensure that your elbows stay wide and do not collapse inward.
- Maintain steady breathing throughout the exercise for better endurance.
- Visualize pedaling a bicycle to help coordinate the movement.
Barbell Glute Bridge
The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.
Muscle focus
Step-by-step cues
- Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
- Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
- Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
- Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
- Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
- Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
- Avoid arching your lower back; maintain a straight line from shoulders to knees.
- Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
