Glute Builder — Foundations
BeginnerGlute Focus

Glute Builder — Foundations

4 Weeks3x / week

Perfect if you're new to the gym. Learn the foundational glute movements with proper form before adding load.

Week 1

Day 1

Glute Activation

5 exercises
Bodyweight Glute Bridge
3 sets15 reps
Banded Clamshells
3 sets12 each side
Donkey Kicks
3 sets12 each side
Hip Thrust (bodyweight)
3 sets15 reps
Sumo Squat
3 sets12 reps
Day 2

Lower Body Foundation

4 exercises
Goblet Squat
3 sets10 reps
Romanian Deadlift (light)
3 sets10 reps
Leg Press
3 sets12 reps
Cable Kickback
3 sets12 each side
Day 3

Glute & Core

4 exercises
Hip Thrust (barbell)
4 sets10 reps
Walking Lunges
3 sets10 each leg
Plank
3 sets30 seconds
Side Lying Abduction
3 sets15 each side

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