Lower Body Sculpt

Glutes, quads, hamstrings

1. 01

   Goblet squat

   Sets

   4

   Reps

   8–10

   Rest

   60s

   Elbows inside knees, brace before you descend.

2. 02

   Romanian deadlift

   Sets

   3

   Reps

   10

   Rest

   60s

   Hinge at hips, feel the hamstrings lengthen.

3. 03

   Reverse lunge

   Sets

   3

   Reps

   10 per side

   Rest

   45s

   Step back softly, front shin vertical.

4. 04

   Hip thrust

   Sets

   3

   Reps

   12

   Rest

   60s

   Chin tucked, drive through the heels.

5. 05

   Calf raise

   Sets

   2

   Reps

   15

   Rest

   30s

   Pause at the top, control the way down.