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Shape & tone
Intermediate
Single session
Peachy Booty
A glute-focused session that loads the hips hardest exactly where it matters.
Duration
30 min
Exercises
6
Total sets
19
Level
Intermediate
MusclesQuadsGlutes
KitResistance band set + door anchor
Bands are a glute-builder's secret weapon — resistance peaks at full hip extension, the exact point the glute works hardest. This session stacks hip extensions, kickbacks, lunges and abductions for a complete glute burn.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/6exercises done
1
Activate
Light band — wake the glutes up before loading them.
- 2 × 20 / side
2
Build
Two-second squeeze at full hip extension on every rep.
- 4 × 15 / side
- 4 × 15 / side
- 3 × 12 / side
3
Burnout
Run as one continuous circuit — no rest until the round ends.
- 3 × 20no rest
- 3 × 20 / side
More single-session workouts
Make it a routine, not a one-off.
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