The Journal · Performance
The KORE Glute Workout Guide
The lifts, the rep schemes, and the recovery rituals behind a stronger, sculpted lower body — engineered for the woman building her standard.
Why Glutes
Strong glutes are structural.
The glutes are the largest muscle group in the body. They stabilize the hips, protect the lower back, and shape the silhouette KORE is built around.
This guide is the foundation we recommend to every KORE woman — five proven lifts, a balanced weekly split, and the recovery practices that turn consistency into results.
The Five Lifts
Built on foundations.
Train these five movements with intention. Load progressively. Prioritize form over ego.
01
Hip Thrust
Cue — Tuck the ribs, drive through the heels, hold the squeeze at the top for two full counts.
Why it works — The single most effective movement for direct glute activation and load.
4 × 8–12
02
Romanian Deadlift
Cue — Hinge from the hips, soft knees, feel the stretch through the hamstrings before driving back.
Why it works — Trains the glute–hamstring tie-in that defines the KORE silhouette.
4 × 8–10
03
Bulgarian Split Squat
Cue — Front foot loaded, torso slightly forward, drive through the heel — slow on the way down.
Why it works — Unilateral strength, balance, and the deepest glute stretch of the session.
3 × 10 / side
04
Cable Kickback
Cue — Brace the core, drive the leg back from the glute — not the lower back.
Why it works — Isolation work that builds shape and the upper-glute shelf.
3 × 12–15 / side
05
Glute Bridge Abduction
Cue — Bridge up, press the knees outward against a band, hold for one count.
Why it works — Activates the side glutes and rounds the full three-dimensional shape.
3 × 15
The Weekly Split
A week that compounds.
Two heavy sessions. One shape day. Recovery as part of the program — not an afterthought.
Monday
Heavy glute strength — Hip Thrust + RDL
Tuesday
Active recovery — walking, mobility
Wednesday
Glute hypertrophy — Split Squat + isolation
Thursday
Upper body + core
Friday
Glute shape day — bands, cables, finishers
Weekend
Movement, recovery, walking in KORE
Recovery
Recovery is part of the work.
- · Walk 8–10k steps on heavy lift days for blood flow and recovery.
- · Hip flexor and pigeon stretch — three minutes per side, daily.
- · Protein at every meal — minimum 1g per pound of bodyweight.
- · Sleep is the most underrated performance enhancer.
- · Train in compression that supports the work — not against it.
Train in KORE
Engineered for the lift.
The Sculpt Collection is built with tension-mapped compression and sculpting zones designed for the work in this guide.