Glutes + HamstringsGlute Sculpt
A 40-minute glute and hamstring session. Barbell hip thrusts and glute bridges load the glutes directly, Romanian deadlifts and good mornings train the hamstrings through the hinge, and Bulgarian split squats plus jumping lunges finish with single-leg work under fatigue.
Glute Sculpt at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes, Hamstrings
- Category
- Glutes + Hamstrings
- Made for
- Everyone
- Price
- Free
6 exercises in Glute Sculpt
- 1Barbell Hip Thrust4 × 12
- 2Romanian Deadlift4 × 10
- 3Bulgarian Split Squat3 × 12
- 4Good Mornings4 × 12
- 5Jumping Lunge4 × 20
- 4 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glute Sculpt
Rest 90 seconds on the thrusts and Romanian deadlifts, 60 on the rest. Good mornings are the technical lift here: go light, keep a soft knee bend, and stop the moment your back rounds. The jumping lunges at 20 reps are a finisher — expect the legs to be done afterwards.
Glute Sculpt — questions
How long does Glute Sculpt take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Glute Sculpt?
Barbell and plates. The session is built around Barbell Hip Thrust, Romanian Deadlift, Bulgarian Split Squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is Glute Sculpt suitable for beginners?
Glute Sculpt is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Glute Sculpt work?
Glutes, Hamstrings. 6 exercises, starting with Barbell Hip Thrust, Romanian Deadlift, Bulgarian Split Squat.
Is Glute Sculpt free?
Yes. Glute Sculpt is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Glute Sculpt into the GymiaFit app — free, no account tricks, no paywall.
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