StrengthQuads & Glutes Burn
A 45-minute advanced quad and glute session for women. Front chest squats keep the torso vertical and load the quads, feet-elevated figure-four glute bridges isolate one glute at a time, and back squats plus bench squats add volume at 15 reps.
Quads & Glutes Burn at a glance
- Level
- Advanced
- Duration
- 45 minutes
- Exercises
- 4
- Estimated burn
- ~400 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Quads & Glutes Burn
- 4 × 10
- 2Barbell Feet Elevated Figure Four Glute Bridge4 × 12
- 3barbell full squat(back)3 × 15
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Quads & Glutes Burn
The figure-four bridge is the detail that makes this session work — crossing the ankle over the knee removes the hamstring and leaves the glute alone. Rest 90 seconds on squats, 60 on bridges. Squeeze one full second at the top of every bridge rep.
Quads & Glutes Burn — questions
How long does Quads & Glutes Burn take?
About 45 minutes from the first set to the last. The session contains 4 exercises and burns roughly 400 kcal for an average trainee.
What equipment do you need for Quads & Glutes Burn?
Barbell and plates. The session is built around barbell front chest squat, Barbell Feet Elevated Figure Four Glute Bridge, barbell full squat(back) and more, and every exercise comes with a demo video in the GymiaFit app.
Is Quads & Glutes Burn suitable for beginners?
Quads & Glutes Burn is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Quads & Glutes Burn work?
Quads, Glutes. 4 exercises, starting with barbell front chest squat, Barbell Feet Elevated Figure Four Glute Bridge, barbell full squat(back).
Is Quads & Glutes Burn free?
Yes. Quads & Glutes Burn 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 Quads & Glutes Burn into the GymiaFit app — free, no account tricks, no paywall.
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