Glutes + Hammies: Build & Burn

This lower body session is all about building strong, sculpted glutes and hamstrings through intentional strength work and targeted isolation. You’ll start with foundational lifts like sumo deadlifts and hip thrusts to drive strength and power…then move into unilateral work and glute-focused patterns to create shape and symmetry. We finish with a high-burn circuit to fully fatigue the glutes and lock in that mind-muscle connection. Expect controlled reps, strong contractions, and that deep muscle burn by the end. Focus: Glutes + Hamstrings Format: Strength + Glute Isolation Circuit Equipment: Dumbbells, bench Suitable for: Gym or at-home (with dumbbells + bench/step) Feels right when: your glutes are doing the work (not your lower back), the last 2–3 reps feel challenging, and you leave with that “I know I hit my glutes” feeling.