4-Week Glutes and Legs Shape Program: Progression Cycle 8
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 Bridge Single Leg
The Glute Bridge Single Leg is an advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Extend one leg straight out, keeping it in line with your opposite thigh.
- Engage your core and press through the heel of the grounded foot to lift your hips towards the ceiling.
- At the top of the movement, your body should form a straight line from shoulders to knees.
- Hold the position briefly while squeezing your glutes.
- Slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your extended leg remains straight and aligned with your body.
- Focus on squeezing your glutes at the top of the movement for maximum activation.
- Avoid arching your lower back; keep a neutral spine position.
- Perform the exercise slowly and with control to enhance muscle engagement and balance.
- Start with fewer repetitions if you're new to this exercise to build strength gradually.
Split Squat Front Foot Elevated
The Split Squat Front Foot Elevated is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
Muscle focus
Step-by-step cues
- Begin by standing in front of a platform or step, about 6-12 inches high.
- Place your right foot on the platform, ensuring your heel is firmly planted.
- Step back with your left foot, positioning it so that both knees can bend comfortably.
- Keep your torso upright and engage your core.
- Lower your body by bending both knees until your right thigh is parallel to the ground.
- Ensure your right knee does not extend beyond your toes.
- Push through your right heel to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright posture throughout the movement to protect your lower back.
- Focus on a slow and controlled descent to maximize muscle engagement.
- Keep your core tight to help maintain balance and stability.
- Ensure your front knee tracks over your toes to avoid unnecessary strain.
- Adjust the height of the platform according to your flexibility and comfort level.
- Use a mirror to check form and alignment during the exercise.
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.
Glute Cable Kickback
The Glute Cable Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the hip against resistance, typically using a cable machine, to enhance glute strength and definition.
Muscle focus
Step-by-step cues
- Attach an ankle strap to a low pulley cable machine and secure it around your ankle.
- Stand facing the machine, holding onto the frame for support.
- Shift your weight onto your non-working leg and slightly bend your knee.
- With a slight bend in your working leg's knee, extend your leg backward in a controlled motion.
- Squeeze your glutes at the top of the movement, ensuring your back remains straight.
- Slowly return to the starting position without letting the weight stack touch.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Focus on squeezing your glutes at the peak of each kickback for maximum contraction.
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your body during the movement.
- Avoid swinging your leg; control the motion to maximize muscle engagement.
- Start with a lighter weight to perfect your form before increasing resistance.
- Ensure that the movement comes from the hip joint, not from arching your back.
Band Squat
The Band Squat is a lower body exercise that utilizes resistance bands to enhance muscle activation in the glutes, quadriceps, and hamstrings. It is an effective exercise for improving strength, stability, and mobility in the lower body.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, with the resistance band looped around your thighs just above the knees.
- Engage your core and keep your chest up as you begin the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground or as low as comfortable while maintaining tension in the band.
- Ensure your knees track over your toes and do not cave inward.
- Press through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your weight distributed evenly across your feet, focusing on pressing through the heels.
- Maintain a neutral spine throughout the movement to prevent injury.
- Use a band with appropriate resistance to ensure proper form and muscle engagement.
- Focus on keeping constant tension in the band by actively pushing your knees outward during the squat.
- Control the movement both on the way down and up to maximize muscle activation.
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.
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.
Standing Side Lat Stretch
The Standing Side Lat Stretch is a flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Raise your right arm overhead, reaching towards the ceiling.
- Lean your torso gently to the left side, feeling the stretch along the right side of your body.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid leaning forward or backward; focus on a lateral stretch directly to the side.
- Ensure your movements are slow and controlled to prevent injury.
- If you feel any sharp pain, reduce the intensity of the stretch or stop if necessary.
- Incorporate this stretch into your warm-up or cool-down routine to enhance flexibility.
Barbell Overhead Press
The Barbell Shoulder Press is a compound exercise that targets the deltoid muscles of the shoulders, as well as the triceps and upper chest. It involves pressing a barbell overhead while standing or seated, engaging multiple muscle groups for strength and stability.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell on a rack at about chest height.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, slightly wider than shoulder-width.
- Unrack the barbell and hold it at shoulder height with your elbows slightly in front of the bar.
- Engage your core and keep your back straight throughout the movement.
- Press the barbell overhead by extending your arms until they are fully extended but not locked out.
- Lower the barbell back to shoulder height in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to maintain stability and prevent lower back strain.
- Avoid arching your back excessively; maintain a neutral spine position.
- Ensure your elbows are slightly forward to engage the deltoids effectively.
- Use a spotter if lifting heavy weights to ensure safety.
- Focus on a full range of motion for maximum muscle engagement.
- Breath out as you press the barbell up and inhale as you lower it down.
Rotary Torso
The Lever Trunk Rotation is an exercise targeting the oblique muscles and core stability. It involves rotating the torso against resistance, typically using a lever machine, to enhance rotational strength and improve core engagement.
Muscle focus
Step-by-step cues
- Adjust the seat height on the lever machine so that the pivot point aligns with your midsection.
- Sit down and secure your feet under the foot pads, ensuring your knees are slightly bent.
- Grasp the handles firmly with both hands, keeping your elbows slightly bent.
- Engage your core muscles and maintain an upright posture throughout the movement.
- Slowly rotate your torso to one side, using your oblique muscles to control the motion.
- Pause briefly at the end of the rotation to maximize muscle engagement.
- Return to the starting position in a controlled manner.
- Repeat the movement on the opposite side to complete one full repetition.
Technical tips
- Focus on using your oblique muscles rather than relying on momentum to perform the rotation.
- Maintain a slow and controlled pace to ensure maximum muscle activation and reduce injury risk.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Exhale as you rotate your torso and inhale as you return to the starting position.
- Ensure that your hips remain stable and do not sway during the movement.
- Start with a lighter weight to master proper form before increasing resistance.
Barbell Shoulder Shrug
The Barbell Shoulder Shrug is an isolation exercise targeting the trapezius muscles. It involves lifting the shoulders towards the ears while holding a barbell, effectively engaging the upper back and neck muscles. This exercise is essential for building strength and mass in the upper trapezius region.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of your thighs.
- Keep your arms fully extended and your back straight throughout the movement.
- Lift your shoulders straight up towards your ears as high as possible, squeezing the trapezius muscles at the top of the movement.
- Hold the contraction for a brief moment before slowly lowering the shoulders back to the starting position.
- Repeat for the desired number of repetitions, maintaining control and avoiding any jerking motions.
Technical tips
- Focus on using only your shoulders to lift the weight; avoid using your arms or bending your elbows.
- Keep your core engaged to maintain stability and prevent any swaying or arching of the back.
- Exhale as you lift your shoulders and inhale as you lower them back down.
- Start with a lighter weight to master proper form before progressing to heavier loads.
- Perform the exercise in front of a mirror if possible to ensure correct posture and technique.
Handstand Hold
The Handstand Hold is an advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Muscle focus
Step-by-step cues
- Start in a standing position facing a wall.
- Place your hands shoulder-width apart on the ground about 6-12 inches from the wall.
- Kick up one leg at a time to bring your feet to the wall, achieving an inverted position.
- Engage your core and glutes to maintain a straight line from hands to feet.
- Keep your head neutral, looking slightly between your hands.
- Hold this position for the desired duration, focusing on balance and control.
- To exit, gently lower one leg at a time back to the ground.
Technical tips
- Ensure your hands are firmly planted on the ground for stability.
- Engage your core muscles to help maintain balance and prevent arching of the back.
- Keep your elbows slightly bent to reduce strain on the joints.
- Practice against a wall initially to build confidence and strength.
- Focus on breathing steadily throughout the hold to maintain calmness and control.
- Gradually increase hold duration as you build strength and stability.
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.
Turkish Get Up
The Turkish Get Up is a full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.
Muscle focus
Step-by-step cues
- Lie on your back with your right leg bent and foot flat on the floor. Extend your left leg straight out.
- Hold a kettlebell in your right hand with your arm extended towards the ceiling. Keep your eyes on the kettlebell throughout the movement.
- Press through your right foot and roll onto your left hip and forearm.
- Push up onto your left hand, keeping the kettlebell stable overhead.
- Lift your hips off the ground by pressing through your right foot and left hand.
- Sweep your left leg back into a kneeling position under your body.
- Align your torso upright by adjusting your kneeling position.
- Stand up by driving through your right foot to come to a standing position with the kettlebell overhead.
- Reverse the steps to return to the starting position.
Technical tips
- Start with a light weight to master the technique before progressing to heavier weights.
- Maintain a strong grip on the kettlebell and keep your wrist straight to ensure stability.
- Focus on controlled movements; avoid rushing through each step.
- Engage your core throughout the exercise to maintain balance and control.
- Keep your eyes on the kettlebell at all times to help maintain alignment and focus.
- Practice each segment of the movement separately if you're new to this exercise.
- Ensure that each transition is smooth and deliberate, particularly when moving from kneeling to standing.
Kneeling Resistance Band Glute Kickback
The Kneeling Resistance Band Glute Kickback is an isolation exercise targeting the gluteus maximus. It involves extending the leg backward against the resistance of a band, focusing on glute activation and strength. This exercise is performed on all fours, using a resistance band looped around one foot and anchored under the opposite knee.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Loop a resistance band around the arch of your right foot and anchor it under your left knee.
- Engage your core to maintain a neutral spine throughout the movement.
- Extend your right leg straight back, keeping your foot flexed and driving through the heel.
- Squeeze your glutes at the top of the movement, ensuring full extension without arching your lower back.
- Slowly return to the starting position, keeping tension in the band.
- 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 core engaged to prevent lower back strain and maintain stability.
- Ensure that your movements are controlled; avoid using momentum to swing the leg.
- Adjust the resistance band tension by selecting a band with appropriate resistance or changing its position.
- Maintain a steady breathing pattern; exhale as you extend your leg and inhale as you return to start.
Barbell Push Press
The Barbell Push Press is a compound exercise that primarily targets the shoulders, triceps, and upper chest. It involves using the legs to help drive the barbell overhead, allowing for heavier loads compared to a strict press. This exercise enhances power, strength, and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip slightly wider than shoulder-width.
- Position the barbell at shoulder height, resting on your upper chest and front deltoids.
- Engage your core and keep your chest up.
- Slightly bend your knees to initiate a dip, then explosively extend your legs to drive the barbell upward.
- As the barbell passes your head, fully extend your arms overhead.
- Control the descent of the barbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the barbell to maintain control throughout the movement.
- Keep your elbows slightly in front of the barbell before initiating the press.
- Use your legs to generate power during the initial phase of the lift.
- Maintain a neutral spine and avoid excessive arching of the lower back.
- Focus on a smooth transition from leg drive to arm extension.
- Practice with lighter weights to perfect form before increasing load.
- Breathe out as you press the barbell overhead and inhale as you lower it.
Box Jumps
Box jumps are a plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench. This exercise targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stabilization. Box jumps are effective for improving explosive power, agility, and overall athletic performance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart at a comfortable distance from the box.
- Engage your core and bend your knees slightly to prepare for the jump.
- Swing your arms back and then forward as you explode upward, using your legs to propel yourself onto the box.
- Land softly on the box with both feet flat and knees slightly bent to absorb the impact.
- Stand up fully on the box to complete the movement.
- Step down carefully one foot at a time and reset for the next repetition.
Technical tips
- Ensure the box is stable and at an appropriate height for your fitness level to prevent injury.
- Focus on landing softly to reduce impact on your joints.
- Keep your core engaged throughout the movement to maintain balance and control.
- Start with a lower box height if you are new to box jumps and gradually increase as you become more confident.
- Use your arms to generate momentum and help with the jump.
- Maintain a consistent breathing pattern; exhale as you jump and inhale as you land.
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.
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.
Saturday
Core and Conditioning
Core and Conditioning muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Reverse Crunches
Reverse crunches are an abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms by your sides, palms facing down.
- Bend your knees at a 90-degree angle and lift your feet off the ground so that your thighs are perpendicular to the floor.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you curl your hips off the floor, bringing your knees towards your chest. Keep the movement controlled.
- Inhale as you slowly lower your hips back to the starting position without letting your feet touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift your hips rather than swinging your legs.
- Keep the movement slow and controlled to maximize muscle engagement and reduce momentum.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Place your hands under your glutes for added support if needed.
- Exhale during the exertion phase as you lift your hips and inhale as you return to the starting position.
Side Lying Hip Abduction
The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
Muscle focus
Step-by-step cues
- Lie on your side on a mat, keeping your body in a straight line from head to feet.
- Rest your head on your lower arm and place your upper hand on your hip or in front of you for balance.
- Stack your legs on top of each other with your knees straight.
- Engage your core to stabilize your torso.
- Slowly lift the top leg upwards, keeping it straight, until you feel tension in the outer hip.
- Pause briefly at the top of the movement, ensuring not to rotate your hips forward or backward.
- Lower the leg back to the starting position with control.
- Repeat for the desired number of repetitions, then switch sides.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid rotating your hips; keep them stacked directly over each other.
- Focus on a slow and controlled movement to maximize muscle engagement.
- Do not lift the leg too high; aim for a range that maintains tension in the glutes without compromising form.
- Breath steadily, exhaling as you lift and inhaling as you lower the leg.
- Use a resistance band around your thighs for added difficulty if needed.
Barbell Sumo Squat
The Barbell Sumo Squat is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves a wide stance with feet turned outwards, which emphasizes the inner thighs and glutes more than a traditional squat. This exercise also engages the core for stabilization.
Muscle focus
Step-by-step cues
- Position a barbell on your upper back, resting it comfortably across your shoulders. Ensure your grip is slightly wider than shoulder-width.
- Stand with your feet wider than shoulder-width apart, toes pointing out at about a 30-degree angle.
- Engage your core and keep your chest up as you begin to lower your body by bending at the hips and knees.
- Descend until your thighs are parallel to the ground or slightly below while keeping your knees aligned with your toes.
- Push through your heels to return to the starting position, fully extending your hips and knees.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Keep your back straight and chest lifted to avoid rounding your spine.
- Ensure that your knees track over your toes to prevent knee strain.
- Focus on pushing through your heels to engage the glutes effectively.
- Maintain a tight core throughout the exercise for better balance and support.
- Start with a lighter weight to master form before progressing to heavier loads.
- Use a mirror or spotter to check form and alignment during the exercise.
Weighted Straight Arm Crunch
The Weighted Straight Arm Crunch is an abdominal exercise that targets the rectus abdominis and obliques. This variation involves holding a weight above your chest with straight arms, increasing resistance and intensity.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your knees bent and feet flat on the floor.
- Hold a weight plate or dumbbell with both hands, extending your arms straight above your chest.
- Engage your core by pulling your navel towards your spine.
- Lift your shoulders and upper back off the mat, keeping your arms straight and reaching towards the ceiling.
- Hold the contraction at the top for a moment, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your arms straight but not locked to avoid joint strain.
- Focus on using your abdominal muscles to lift, not your neck or arms.
- Exhale as you lift and inhale as you lower back down.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Maintain a slow and controlled movement throughout the exercise to maximize muscle engagement.
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.
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.
