StrengthGlutes Sculpt
A 40-minute glute session for women in four barbell movements. Feet-elevated staggered glute bridges load one side at a time, front bench squats at 15 reps and box squats at 20 add volume, and Bulgarian split squats finish each leg independently.
Glutes Sculpt at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~320 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Glutes Sculpt
- 1Barbell Feet Elevated Staggered Glute Bridge4 × 12
- 2barbell front bench squat4 × 15
- 3Barbell Box Squat3 × 20
- 4Barbell bulgarian split squat3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Glutes Sculpt
Higher reps here are deliberate — glutes respond well to time under tension. Pause at the top of every bridge and hold the squeeze. Rest 60 seconds. If the hamstrings cramp on the staggered bridge, move the working heel a few centimetres closer to your hips.
Glutes Sculpt — questions
How long does Glutes Sculpt take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 320 kcal for an average trainee.
What equipment do you need for Glutes Sculpt?
Barbell and plates. The session is built around Barbell Feet Elevated Staggered Glute Bridge, barbell front bench squat, Barbell Box Squat and more, and every exercise comes with a demo video in the GymiaFit app.
Is Glutes Sculpt suitable for beginners?
Glutes 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 Glutes Sculpt work?
Glutes. 4 exercises, starting with Barbell Feet Elevated Staggered Glute Bridge, barbell front bench squat, Barbell Box Squat.
Is Glutes Sculpt free?
Yes. Glutes 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.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Glutes Sculpt into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
Similar free workouts
Browse all 260 free plans in the GymiaFit workout library, or read training guides on the blog.