WARM-UP (5–10 min)

• Bodyweight Step-ups – 2 sets x 10/leg

• Glute Bridges – 2 sets x 15

• Banded Lateral Walks – 2 sets x 15 steps/side

WORKOUT (Hypertrophy Focus)

Smith Machine Bulgarian Split Squats – 3 sets x 10–12 reps/leg
Slight forward lean targets glutes

Leg Press (Feet High on Platform) – 4 sets x 10–15 reps
Control tempo, go deep

Goblet Cyclist Squats (Heels Elevated) – 3 sets x 12–15 reps
Keep torso upright

Hip Thrust (Machine or Dumbbell) – 4 sets x 10–12 reps
Pause 1–2 sec at top

Leg Extension – 3 sets x 12–15 reps
Squeeze at the top

Seated Leg Curl – 3 sets x 12–15 reps
Glute support + hamstring balance

Seated Calf Raise – 3 sets x 15–20 reps
Slow & full range