StrengthLegs & Glutes Builder
A 50-minute leg and glute session for men. Curtsy lunges start with a glute-biased angle, hack squats load the quads through a fixed path, sumo Romanian deadlifts train the hips and hamstrings, and leg press calf raises finish. Four movements, roughly 430 kcal.
Legs & Glutes Builder at a glance
- Level
- Intermediate
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~430 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Hamstrings
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Legs & Glutes Builder
- 1Barbell curtsy lunges4 × 10
- 4 × 12
- 3Barbell sumo romanian deadlift3 × 12
- 4Calf raise leg press machine3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Legs & Glutes Builder
Ten to twelve reps with 90 seconds of rest. On the sumo Romanian deadlift, push the hips back until you feel the hamstrings stretch and stop there — extra range comes from the low back, not from the muscles you are trying to train.
Legs & Glutes Builder — questions
How long does Legs & Glutes Builder take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 430 kcal for an average trainee.
What equipment do you need for Legs & Glutes Builder?
Barbell and plates. The session is built around Barbell curtsy lunges, Sled Hack Squat, Barbell sumo romanian deadlift and more, and every exercise comes with a demo video in the GymiaFit app.
Is Legs & Glutes Builder suitable for beginners?
Legs & Glutes Builder 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 Legs & Glutes Builder work?
Quads, Glutes, Hamstrings. 4 exercises, starting with Barbell curtsy lunges, Sled Hack Squat, Barbell sumo romanian deadlift.
Is Legs & Glutes Builder free?
Yes. Legs & Glutes Builder 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 Legs & Glutes Builder 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.