Glutes + CoreHourglass Program
A 40-minute glute and core session designed around the hourglass shape: hip thrusts and Romanian deadlifts build the glutes and hamstrings, goblet squats add quad and glute volume, and Russian twists, good mornings and lying leg raises train the waist and posterior chain.
Hourglass Program at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Glutes, Core
- Category
- Glutes + Core
- Made for
- Everyone
- Price
- Free
6 exercises in Hourglass Program
- 1Barbell Hip Thrust4 × 12
- 2Goblet Squat4 × 12
- 3Romanian Deadlift4 × 10
- 4 × 20
- 5Good Mornings3 × 15
- 6Lying Leg Raise4 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Hourglass Program
Hip thrust heavy and early, waist work last. Rest 90 seconds on the loaded lifts and 45 on the core. Good mornings should stay light with a soft knee bend — the hamstring stretch is the point, not the weight on the bar.
Hourglass Program — questions
How long does Hourglass Program 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 Hourglass Program?
Barbell and plates. The session is built around Barbell Hip Thrust, Goblet Squat, Romanian Deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Hourglass Program suitable for beginners?
Hourglass Program 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 Hourglass Program work?
Glutes, Core. 6 exercises, starting with Barbell Hip Thrust, Goblet Squat, Romanian Deadlift.
Is Hourglass Program free?
Yes. Hourglass Program 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 Hourglass Program into the GymiaFit app — free, no account tricks, no paywall.
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