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Lower body session

Today’s workout focuses on a lower body session specially designed to strengthen and shape the glutes.

These exercises deeply target the glutes and thigh muscles to improve toning, strength, and posture.

Perform each movement with control and focus to maximise muscle activation.

Warm up : 15min on the elliptical machine

- Exercise 1 : Sumo squat → Feet wide apart, toes slightly turned out

→ Hold the dumbbell with both hands in front of you

→ Keep your core tight

→ Lower your body by pushing your hips back, knees follow the direction of your toes

→ Go down until you feel a stretch in glutes and inner thighs

→ Push through your heels to come back up and squeeze your glutes at the top

→ 4 sets / 10 reps

→ 45 sec break between each set

Exercice 2 : Static splits

→ Take a split stance : one foot forward, one foot back

→ Hold a dumbbell in one hand

→ Lower straight down by bending both knees

→ Back knee moves toward the floor, front heel stays firmly on the ground

→ Push through the front heel to return up and squeeze the glute.

→ 4 sets / 10 reps for each leg

→ 45 sec break between each set

Exercice 3 : Hip thrust

→ Upper back supported on a bench

→ Dumbbell placed on your hips

→ Feet on the floor with heels elevated

→ Knees bent, feet hip width apart

→ Lower your hips under control and drive through your heels to lift your hips

→ At the top, squeeze your glutes hard and slightly tuck your pelvis, count until 3 and then come back down

→ Keep ribs down and core engaged.

→ 4 sets / 12 reps

→ 45 sec break between each set

Exercice 4 : back extension

→ Place your feet wide on the platform, toes slightly turned out

→ Round your upper back, chin tucked

→ Arms holding a plate

→ Lower your torso under control

→ Lift up by driving your hips forward

→ Focus on squeezing the glutes, not the lower back

→ Do not arch your back at the top

→ 4 sets / 10 reps

→ 45 sec break between each set

Stretching downward dog

→ Start on all fours, hands under shoulders, knees under hips

→ Push through your hands and lift your hips up

→ Gradually straighten your legs without locking the knees

→ Heels reach toward the floor

→ Lengthen your spine, keep your back long

→ Let your head relax between your arms, gaze toward your thighs

→ Keep your core slightly engaged and shoulders away from your ears

→ Breathe slowly and deeply for 20 to 40 seconds

→ repeat the movement 3-4 times