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    Strong Legs 101

    Strong Legs 101

    Glutes & Legs
    Beginner
    2 routines

    Beginner-friendly lower-body plan to build glute and leg strength with joint-friendly progressions.

    Routines

    Day 1 — Squat & Bridge Fundamentals

    Learn safe squat mechanics, activate glutes, and strengthen the posterior chain.

    Beginner
    40 mins
    159 Kcal
    Squat m

    Squat m

    3 sets
    12 reps
    60s rest
    Hip Thrusts

    Hip Thrusts

    3 sets
    12 reps
    60s rest
    Bent Leg Side Kick (kneeling)

    Bent Leg Side Kick (kneeling)

    3 sets
    12 reps
    45s rest
    Straight Leg Outer Hip Abductor

    Straight Leg Outer Hip Abductor

    3 sets
    15 reps
    45s rest
    Hyperextension

    Hyperextension

    3 sets
    10 reps
    60s rest
    Transverse Step Up

    Transverse Step Up

    3 sets
    10 reps
    60s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    3 sets
    10 reps
    60s rest

    Day 2 — Lunge & Hinge Basics

    Build unilateral control and hip hinge strength while reinforcing glute activation.

    Beginner
    47 mins
    184 Kcal
    Dumbbell Goblet Squat

    Dumbbell Goblet Squat

    3 sets
    10 reps
    75s rest
    Resistance Band Glute Bridge

    Resistance Band Glute Bridge

    3 sets
    12 reps
    60s rest
    Straight Leg Kickback (kneeling)

    Straight Leg Kickback (kneeling)

    3 sets
    12 reps
    45s rest
    Resistance Band Clam

    Resistance Band Clam

    3 sets
    15 reps
    45s rest
    Dumbbell Romanian Deadlift

    Dumbbell Romanian Deadlift

    3 sets
    10 reps
    75s rest
    Sumo Squat m

    Sumo Squat m

    3 sets
    12 reps
    60s rest
    Dumbbell Lunge

    Dumbbell Lunge

    3 sets
    10 reps
    60s rest
    Single Leg Hip Thrusts

    Single Leg Hip Thrusts

    3 sets
    10 reps
    60s rest
    Back to Glutes & Legs

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