Lower Body & Glute Guide
Free Training Guide
Lower Body Program: Full Breakdown

BUILD YOUR GLUTES

The exact exercises, sets, reps, and form cues from my viral workout. No guesswork, just the work.

See the full workout →
5
Exercises
45
Minutes
2×
Per week
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GLUTE GROWTH  ·  LOWER BODY STRENGTH  ·  TONE & SCULPT  ·  FORM MATTERS  ·  GLUTE GROWTH  ·  LOWER BODY STRENGTH  ·  TONE & SCULPT  ·  FORM MATTERS  ·  GLUTE GROWTH  ·  LOWER BODY STRENGTH  · 
What you're getting
🎯
Targeted Glute Focus
Every exercise is selected to hit all three glute muscles: max, med, and min so you're building shape from every angle.
📐
Form Cues Included
Sets and reps are just numbers without knowing how to execute. Each exercise includes step-by-step coaching notes.
⚡
Progressive Structure
The workout is ordered intentionally. Compound lifts first when you're fresh and isolation finishers at the end for the burn.
🔁
Repeatable Weekly Plan
Designed to run 3x per week with built-in rest. Follow the schedule and you'll see results within 4–6 weeks.
The full breakdown

THE WORKOUT

Tap each exercise to see form cues, muscles worked, and coaching notes.

01
Romanian Deadlift
Compound Glute Dominant
4
Sets
10
Reps
60s
Rest
+
Muscles worked
Glutes (max) Hamstrings Lower back Core
💡 Coach's note: This is the #1 glute builder in this program. Don't rush it. Slow the eccentric (lowering) phase to 3 seconds for maximum stretch.
Form breakdown
  1. Stand with feet hip-width apart, soft bend in the knees, bar or dumbbells in front of thighs
  2. Hinge at the hips, push your butt back, not down. Think: "close a car door with your glutes"
  3. Lower until you feel a deep stretch in your hamstrings (usually just below the knee)
  4. Drive through your heels and squeeze your glutes hard to return to standing
  5. Keep your spine neutral the entire time, no rounding
Watch the demo
02
Hip Thrust
Compound Peak Contraction
4
Sets
12
Reps
90s
Rest
+
Muscles worked
Glutes (max) Glutes (med) Hamstrings Core
💡 Coach's note: The hip thrust creates peak glute contraction that no other exercise matches. Hold the top for 2 seconds every rep.
Form breakdown
  1. Sit against a bench with a barbell (or weight) across your hip crease, feet flat, shoulder-width
  2. Drive through your heels and thrust hips up until your body forms a straight line from knees to shoulders
  3. Squeeze your glutes hard at the top, hold for 2 seconds
  4. Lower slowly until hips nearly touch the floor, then drive back up
  5. Keep chin tucked, don't let your lower back arch excessively at the top
Watch the demo
03
Glute Step Up
Unilateral Glute Drive
3
Sets
12
Reps/side
60s
Rest
+
Muscles worked
Glutes (max) Glutes (med) Quads Balance
💡 Coach's note: Use a box or bench at knee height. Drive through your heel, not your toes, think about pushing the floor away rather than pulling yourself up.
Form breakdown
  1. Stand facing a box or sturdy bench, dumbbells in hand at your sides
  2. Place your entire working foot flat on the box, heel included
  3. Drive through that heel to step up, bringing the trailing leg up to meet it
  4. Squeeze your glute hard at the top before stepping back down with control
  5. Complete all reps on one leg before switching, keep your torso upright throughout
Watch the demo
04
Glute Medius Kickback
Isolation Side Glute
3
Sets
15
Reps/side
45s
Rest
+
Muscles worked
Glutes (med) Glutes (min) Hip abductors Core stability
💡 Coach's note: This targets the side of the glute that creates that rounded shape from behind. Keep the movement lateral, kick out to the side, not back.
Form breakdown
  1. Get on all fours (or use a cable/resistance band at the ankle), core braced, neutral spine
  2. Keeping your knee bent at 90°, raise your working leg out to the side, like a "fire hydrant" motion
  3. At the top, push your foot toward the ceiling to get a full glute med squeeze
  4. Lower slowly back to start without letting your hip drop, control the descent
  5. Don't let your torso tilt or rotate, the movement comes only from your hip
Watch the demo
05
Glute Hyperextension
Isolation Finisher
3
Sets
12
Reps
45s
Rest
+
Muscles worked
Glutes (max) Hamstrings Lower back Spinal erectors
💡 Coach's note: Round your lower back slightly at the bottom to bias the glutes over the lower back. Squeeze hard at the top and don't hyperextend your spine, stop when your body is in a straight line.
Form breakdown
  1. Set up on a hyperextension bench (45° or Roman chair) with your hips at the pad edge, feet secured
  2. Cross arms over chest or hold a weight plate to your chest for added resistance
  3. Lower your torso toward the floor in a controlled arc and feel the stretch in your glutes and hamstrings
  4. Drive back up by squeezing your glutes, lead with your hips, not your lower back
  5. Hold the top position for 1–2 seconds with a hard glute squeeze before lowering again
Mackenzie Paige
Your coach

HI, I'M
MACKENZIE

I've spent years building my body through smart, consistent training and figuring out exactly what actually works for women who want real, lasting results.

This guide is a taste of how I train my clients. If you want a programme built specifically around your body, your schedule and your goals, that's what I do.

✓ Online 1:1 coaching
✓ Fully customised programmes
✓ Nutrition guidance included
Work with me →
Weekly structure

THE WEEK

2 sessions per week with recovery built in. Consistency over perfection.

Day 01: Monday
Session A
Complete all 5 exercises in order. Focus on form and hitting your target weights, quality reps over rushing.
Day 02: Tuesday
Active Rest
Walk, stretch, or light yoga. Your glutes are rebuilding, growth happens in recovery, not the session.
Day 03: Wednesday
Rest
Prioritise sleep and protein today. Give your muscles the time they need to adapt and grow.
Day 04: Thursday
Session B
Same exercises, aim to add a small amount of weight or squeeze out an extra rep vs Monday. Progressive overload is the key.
Day 05: Friday
Active Rest
Light movement, a walk, or stretching. Keep blood flowing to help with recovery.
Day 06 + 07: Weekend
Full Rest
Eat well, sleep 7–9 hours, and show up Monday ready to go heavier.
Ready for the full programme?

THIS IS
JUST THE
START

If you got results from this guide, imagine what a fully customised 12-week programme built around your body, your schedule, and your goals.

Work with me 1:1 →
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