Duration
50 min
Difficulty
Intermediate
Targets
Glutes & hamstrings
Equipment
Gym equipment
A 50-minute intermediate gym session targeting glutes & hamstrings. Controlled reps with focused rest so every move counts.
Exercises · 5
1. Barbell hip thrust
4 sets × 10
Rest 30 sec
2. Bulgarian split squat
3 sets × 10 each
Rest 30 sec
3. Cable kickback
3 sets × 15 each
Rest 30 sec
4. Seated abduction
3 sets × 20
Rest 30 sec
5. Back extension
3 sets × 12
Rest 30 sec