Curves & Power Workout Plan

Strong curves. Sculpted glutes.

Lower body emphasis with balanced upper body. Powerful sculpted curves.

10-15 reps per set

60s rest between sets

Moderate cardio

Priority Muscle Groups

gluteshamstringsquadsshoulderscore

Top Exercises for Curves & Power

Bulgarian Split Squat

quads · compound · intermediate

Place rear foot on bench behind you
Lower until front thigh is parallel to the floor
Keep torso upright and drive through the front heel

Hip Thrust

glutes · compound · intermediate

Upper back on bench with bar across hips
Drive hips up until torso is parallel to the floor
Squeeze glutes hard at the top and hold briefly

Barbell Squat

quads · compound · intermediate

Keep chest up and core braced throughout
Push knees out over toes as you descend
Drive through your whole foot to stand

Walking Lunges

quads · compound · beginner

Take a long stride forward and lower back knee toward the floor
Keep torso upright throughout
Push off front foot to step into the next lunge

Romanian Deadlift

hamstrings · compound · intermediate

Push hips back while keeping the bar close to your legs
Feel the stretch in your hamstrings at the bottom
Drive hips forward to return to standing

Dumbbell Romanian Deadlift

hamstrings · compound · beginner

Hold dumbbells in front of thighs
Hinge at the hips keeping back flat
Lower until you feel a hamstring stretch then stand

Glute Bridge

glutes · isolation · beginner

Lie on back with knees bent and feet flat
Push through heels to lift hips
Squeeze glutes at the top for 2 seconds

Banded Hip Thrust

glutes · isolation · beginner

Place band across hips and anchor with your hands
Drive hips up to full extension
Squeeze glutes at the top before lowering

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