Strength · 3 min read ·
A lower-body circuit for glutes & quads
The circuit our coaches shared on Instagram, explained step by step.
The circuit
Bulgarian split squats (3 × 10–12 per leg), barbell hip thrusts (4 × 8–10), and cable kickbacks (3 × 15 per side). Rest 60–90 seconds between sets and keep every rep controlled.
Form first
In the split squat keep your front heel grounded and lower the back knee straight down. In the hip thrust, tuck your chin and finish with a strong glute squeeze rather than arching your lower back.
Make it yours
Beginners can start with bodyweight split squats and glute bridges. Ask a floor coach to help you choose a starting weight.
General fitness information, not individual medical advice.