TETSUBeginner Glutes Workout
A glutes session for your first months in the gym: 3 movements biased toward machines, cables, and bodyweight so you can learn each pattern before loading it heavy. Three sets of 10–12 on everything with 60–90 seconds of rest — plan on roughly 30 minutes.
Beginner
Glutes
~30 min
3 exercises, in order
| # | Exercise | Sets × Reps | Rest |
|---|---|---|---|
| 01 | 3 × 10–12 | 60–90 s | |
| 02 |  Resistance Band Hip Thrusts On Knees |
3 × 10–12 | 60–90 s |
| 03 |  Cable Kickback |
3 × 10–12 | 60–90 s |
How to progress
Add one rep per set each session. When every set reaches 12 clean reps, add the smallest weight increment your gym allows and build back up from 10.
Track it in Tetsu
Run this workout in the app — rest timer, set logging, and glutes volume tracking built in. Scan the code or grab the app — free to start.