Duration
50 min
Difficulty
Intermediate
Targets
Glutes, quads, hamstrings
Equipment
Gym equipment
A 50-minute intermediate gym session targeting glutes, quads, hamstrings. Controlled reps with focused rest so every move counts.
Exercises · 5
1. Barbell hip thrust
4 sets × 10
Rest 30 sec
2. Back squat
4 sets × 8
Rest 30 sec
3. Romanian deadlift
3 sets × 10
Rest 30 sec
4. Walking lunge
3 sets × 12
Rest 30 sec
5. Calf raise
3 sets × 15
Rest 30 sec