Kriti Sanon's Glute and Core Workout: Exercises, Technique, Progressions, and Sample Training Plans

Table of Contents

1. Key Highlights
2. Introduction
3. Why the Glutes Matter: Anatomy, Function and Performance
4. Dissecting the Core Exercises: What Each Movement Does and Why It Works
5. The Glute Exercises Explained: Hip Thrusts, Glute Bridges, Deadlifts and Lunges
6. Technique and Common Faults: How to Maximize Recruitment and Prevent Injury
7. Programming Principles: Sets, Reps, Frequency and Tempo
8. Sample Programs: Beginner, Intermediate and Advanced Workouts
9. How to Adapt These Exercises for Different Levels and Constraints
10. Programming Considerations for Aesthetics Versus Performance
11. Nutrition, Recovery and Sleep: Supporting Muscle Growth and Strength
12. Addressing Common Injuries and When to Modify the Program
13. Programming for Women and Men: Addressing Sex-Specific Considerations
14. Real-World Examples and Practitioners Who Advocate These Movements
15. Putting It All Together: A 12-Week Progressive Plan Inspired by the Routine
16. Safety Checklist Before Each Session
17. Long-Term Progression Strategies: How to Keep Improving After the Initial Gains
18. Social Media Routines vs. Evidence-Based Programming: A Practical Perspective
19. FAQ

Key Highlights

• The routine centers on hip-extension movements—weighted hip thrusts, glute bridges, and deadlifts—paired with lunges for unilateral strength and stability, plus targeted core work including weighted sit-ups and controlled leg raises.
• Execution, controlled tempo, progressive overload and consistent recovery are the primary drivers of strength and muscle development; adjustments for equipment, experience and injury history are straightforward.
• Practical, weekly templates and modifications let beginners through advanced trainees adopt the core principles safely while pursuing hypertrophy, strength or functional performance.

Introduction

Celebrity fitness routines attract attention for their visible outcomes and perceived glamour. The appeal is not the exercises themselves but the method: targeted loading, disciplined technique and consistent progression. The routine associated with Kriti Sanon emphasizes lower-body strength and pelvic control through repeated hip-extension exercises, complemented by core movements that prioritize control over momentum. The combination targets the glutes, hamstrings, quadriceps and deep abdominal stabilizers. Understanding the why and how behind each movement makes it possible to replicate the benefits without mimicking celebrity training verbatim.

The following analysis dissects each element of that routine, explains the biomechanics driving results, outlines technique and common errors, offers progression strategies, and delivers sample workouts for different experience levels. The original routine circulated on social platforms and has not been independently verified; the program described here expands the reported exercises into practical, evidence-aligned guidance suitable for gym floors or home setups.

Why the Glutes Matter: Anatomy, Function and Performance

The gluteal complex is the body's primary engine for hip extension, external rotation and pelvic stabilization. The largest muscle, gluteus maximus, supplies force for powerful hip extension—critical for sprinting, jumping and rising from seated positions. Gluteus medius and minimus control frontal-plane stability, preventing excessive hip drop during single-leg tasks such as walking, running and lunges. Hamstrings assist hip extension and control knee mechanics, while the quadriceps produce knee extension and support weight-bearing positions.

Neglecting the glutes compromises posture and movement quality. Weak glutes shift load to the lower back and hamstrings, increasing injury risk and undermining athletic output. Targeted glute training reduces injury risk and enhances daily function and aesthetics. Hip-thrusting variations emphasize maximal glute contraction at end range, while hinge movements train the posterior chain’s length-tension relationship. Single-leg work forces coordination and addresses side-to-side imbalances that bilateral lifts can mask.

Practical takeaway: a program that includes hip thrusts, hinges and unilateral lunges addresses the glute complex through its primary functions—hip extension, pelvic control and unilateral stability—maximizing carryover to both appearance and performance.

Dissecting the Core Exercises: What Each Movement Does and Why It Works

The reported routine pairs lower-body lifts with core-specific exercises: weighted sit-ups and controlled leg raises. These choices reflect a deliberate balance between anti-flexion strength and pelvic control.

• Weighted sit-ups: These load the rectus abdominis and anterior core under spinal flexion. Performed with controlled tempo, they enhance trunk flexion capacity and can support transfer to athletic mobility when integrated with anti-extension and anti-rotation work.
• Controlled leg raises: These emphasize the lower abdominal and hip-flexor interface and test pelvic stability. Slow lowering requires eccentric control of the lower abdominals and reduces lumbar compensation when performed correctly.

Combining trunk flexion work with controlled leg raises addresses both concentric and eccentric control across the anterior core. For a complete core strategy, include anti-extension (planks), anti-rotation (Pallof presses) and posterior chain integration to balance load distribution during compound lifts.

The Glute Exercises Explained: Hip Thrusts, Glute Bridges, Deadlifts and Lunges

Each exercise in the reported routine has specific intent. Execute them with precision to maximize recruitment and minimize compensatory movement.

1. Weighted Hip Thrust Purpose: Maximal glute activation during hip extension at high loads.

Technique cues:

• Sit with upper back against a bench, feet flat and about hip-width apart.
• Roll a barbell or place a dumbbell across the hips. Use padding to protect soft tissue.
• Drive through the heels, extend the hips until the torso and thighs form a straight line.
• Squeeze the glutes at the top for 1–2 seconds; avoid hyperextension of the lumbar spine.
• Lower under control, maintaining tension across the glutes.

Common errors:

• Pushing through the toes, which shifts load to quads and reduces glute recruitment.
• Overextending the lower back; the top position should be a neutral pelvis with glute squeeze, not lumbar arch.
• Feet too far forward or backward; adjust foot position so that shins are near vertical at peak contraction.

2. Glute Bridge (Bodyweight or Weighted) Purpose: Accessible hip-extension drill to build control and prepare for loaded hip thrusts.

Technique cues:

• Lie on your back, knees bent and feet flat.
• Drive the hips upward using glute contraction until the torso aligns with the thighs.
• Hold briefly and return slowly, maintaining pelvic neutrality.

Progressions include elevating feet, adding weight across hips, or performing single-leg glute bridges.

3. Dumbbell Deadlifts and Hip-Hinge Variations (Romanian Deadlift) Purpose: Train the hamstrings and glutes through hip hinge while reinforcing posterior chain tension and spinal stability.

Technique cues:

• Hinge at the hips; maintain long lumbar posture and neutral neck.
• Begin with the dumbbells close to the thighs; push hips back and keep the weight near the legs as they slide down.
• Lower until hamstrings reach tension or to a range that maintains a neutral spine; then reverse by driving the hips forward.
• Emphasize glute contraction at the top; do not hyperextend the spine.

Common mistakes:

• Rounding the back, which increases disc load.
• Letting the knees move forward excessively; maintain a slight bend without turning it into a squat pattern.

4. Forward and Reverse Lunges Purpose: Unilateral strength, glute and quad activation, and balance.

Technique cues:

• Step forward or back into a controlled lunge; lower until the front thigh is near parallel with the floor.
• Keep the torso tall and weight distributed primarily through the heel of the front foot.
• Drive back to standing with emphasis on hip extension of the front leg.
• Reverse lunges reduce forward knee travel and often feel easier on the front knee than forward lunges.

Implementations can include walking lunges, static lunges, and Bulgarian split squats to vary stimulus and challenge balance.

Technique and Common Faults: How to Maximize Recruitment and Prevent Injury

Technique determines whether a repetition delivers intended benefits. Prioritize movement quality over load.

• Maintain neutral spine: Both hip thrusts and hinges require a neutral lumbar position. Excessive lumbar extension in hip thrusts or flexion during deadlifts dramatically increases spinal stress.
• Control the descent: Eccentric control improves muscle damage signaling for hypertrophy and protects tendons and joints.
• Avoid momentum: In core work, momentum undermines muscle recruitment. Weighted sit-ups should be performed with deliberate speed and control to keep the abs engaged.
• Watch knee alignment: During lunges and deadlifts, knees should track in line with toes. Excessive valgus (knee collapse) signals weak hip abductors or poor motor control.
• Single-leg testing: If a trainee shows consistent drop of the hip on the non-stance side during single-leg moves, prioritize glute medius strengthening and regress to simpler unilateral drills.

Real-world example: A client progressing from bodyweight glute bridges to loaded hip thrusts often improves sprint performance and vertical jump within 6 to 12 weeks, provided they maintain hip-hinge proficiency. Athletes who skip hinge mechanics and overemphasize squatting patterns frequently develop hamstring strains from imbalanced posterior chain recruitment.

Programming Principles: Sets, Reps, Frequency and Tempo

Design workouts around clear goals: strength, hypertrophy, endurance or functional performance. Each requires different volume and intensity.

• Strength focus (maximal force): 3–6 sets of 3–6 reps at 85–95% of 1RM with longer rests (2–4 minutes). Hip thrusts can be loaded heavily for strength gains that transfer to sprint power.
• Hypertrophy focus (muscle growth): 3–5 sets of 6–12 reps at 65–85% of 1RM, 60–90 seconds rest. Emphasize eccentric control and time under tension, particularly for the glutes.
• Muscular endurance: 2–4 sets of 12–20+ reps at lighter loads, shorter rests.

Frequency matters: twice weekly per muscle group is a solid baseline for hypertrophy; three times weekly can work when volume is distributed sensibly. For glutes, 2–3 focused sessions per week allow recovery while delivering adequate stimulus.

Tempo manipulations:

• Eccentric control (3–4 seconds down) increases tension and hypertrophic signaling.
• Pause at the top for glute contraction (1–2 seconds) improves mind-muscle connection.
• Explosive concentric phases build power when performed safely.

Progressive overload: Increase load, sets, reps, or reduce rest over weeks. Track performance variables and adjust when progress stalls. Add weight when form remains pristine for the target rep range for two consecutive sessions.

Practical weekly distribution:

• Option A (Hypertrophy): Two heavy glute days (one hinge-dominant, one thrust/lunge-dominant), plus one light activation session with bands and mobility.
• Option B (Strength + Hypertrophy): One heavy strength session (low reps), one hypertrophy-oriented session (moderate reps), and one accessory/core day.

Sample Programs: Beginner, Intermediate and Advanced Workouts

Below are adaptable templates based on the principles above. Each program includes warm-up and cool-down guidance.

Beginner (Equipment: bodyweight, dumbbells, resistance band) Frequency: 2–3 sessions per week Session A (Full lower-body emphasis)

• Warm-up: 5–8 minutes dynamic mobility (leg swings, hip circles), glute activation band walks 2x20
• Glute bridges: 3x12 (bodyweight, slow tempo)
• Dumbbell Romanian deadlift: 3x10 (light-moderate weight)
• Reverse lunges: 3x10 per leg (bodyweight or light dumbbells)
• Plank: 3x30–45 seconds
• Controlled leg raises: 3x10–12 slow reps

Session B (Stability and unilateral strength)

• Warm-up: ankle and hip mobility, banded lateral walks 2x20
• Bulgarian split squat (assisted if needed): 3x8–10 per leg
• Single-leg glute bridge: 3x10–12 per leg
• Farmer carry (farmer walk): 3x30–45 seconds for core anti-rotation
• Weighted sit-ups (light): 3x10 controlled

Intermediate (Equipment: barbell or heavy dumbbells, bench) Frequency: 3 sessions per week (2 focused glute, 1 accessory) Session 1 (Hip-thrust focused)

• Warm-up: hip mobility, banded activation
• Barbell hip thrust: 4x6–8 (heavy, pause top)
• Dumbbell RDL: 3x8–10
• Walking lunges: 3x12 steps per leg
• Pallof press: 3x12 per side
• Plank variations: 3x45–60 seconds

Session 2 (Unilateral emphasis)

• Warm-up: single-leg balance drills
• Bulgarian split squats: 4x8 per leg
• Single-leg Romanian deadlift: 3x8 per leg
• Band monster walks: 3x20 steps
• Weighted sit-ups: 3x10–12 controlled
• Side plank: 3x30–45 seconds per side

Session 3 (Accessory and power)

• Box jumps or hip thrust explosive sets: 3x6
• Kettlebell swings: 3x12–15
• Glute bridge hold variations or elevated single-leg bridges: 3x10 per side
• Core anti-extension holds and mobility

Advanced (Equipment: full gym, barbell, heavy loading) Frequency: 3–4 sessions per week with periodized load Week split: heavy strength day, hypertrophy day, explosive/power day, optional recovery activation day

Heavy strength day

• Barbell hip thrust: 5x3–5 (near-max)
• Romanian deadlift: 4x6
• Heavy loaded lunges or Bulgarian split squat: 4x6 per leg
• Core anti-extension supersets

Hypertrophy day

• Hip thrust dropsets or tempo-focused sets: 4x8–12 (3–4 second eccentrics)
• Walking lunges: 4x12 per leg with shorter rests
• Cable pull-throughs: 3x12–15
• Isolation glute work: 3x15 banded hip abductions
• Weighted sit-ups and control leg raise circuits

Power day

• Hip thrust explosive triples (moderate weight): 6x3 with full rest
• Broad jumps or loaded sled pushes: 6–8 sprints
• Kettlebell swings: 3x15

Recovery activation day

• Low-load banded work, mobility, foam rolling, light core stabilization

Adjust volume across training blocks. Introduce deload weeks every 4–8 weeks depending on training intensity.

How to Adapt These Exercises for Different Levels and Constraints

No gym? No problem. Equipment variations and regressions allow almost any trainee to follow the intent of the routine.

Minimal equipment:

• Hip thrust: use a heavy backpack or sandbag across hips; perform elevated single-leg bridges to increase intensity without weight.
• Romanian deadlift: single-leg deadlift with bodyweight or light dumbbells, or hinge to a table edge as guidance.
• Lunges: increase tempo or add walking lunges for volume.
• Core: perform hollow holds and deadbugs as low-equipment alternatives.

Banded alternatives:

• Place mini bands above the knees for squatting, walking band steps for glute medius emphasis, and banded hip thrusts when external load is not available.

Addressing common limitations:

• Lower back sensitivity: regress to glute bridges and reduce range on leg raises. Focus on pelvic tilting drills and anti-extension core work. Work with a professional if pain persists.
• Knee pain: prefer reverse lunges and step-ups over forward lunges; control depth and limit forward knee travel. Strengthen VMO and glute medius to correct tracking issues.

Real-world adaptation: A recreational runner who must train at home can substitute hip thrusts with weighted single-leg glute bridges and add tempo-based eccentric deadlifts with a single dumbbell. A busy professional with limited time can perform two 30-minute focused sessions per week—one heavy compound day and one high-quality activation/core day—to generate meaningful improvements.

Programming Considerations for Aesthetics Versus Performance

Training for aesthetics (hypertrophy) and training for performance (strength/power) share significant overlap but differ in emphasis.

Aesthetics:

• Focus on volume, time under tension and mind-muscle connection.
• Include isolation and finishing movements: banded abductions, single-leg glute bridges, varied hip thrust tempos.
• Maintain protein intake and moderate caloric surplus to support muscle growth.

Performance:

• Prioritize heavy loads and power development.
• Integrate Olympic-style lifts, sled work, sprints and explosive hip thrust sets.
• Include mobility and neural recovery strategies to support maximal effort sessions.

Both pathways benefit from periodization: alternate blocks that target hypertrophy with blocks dedicated to strength or power. For most recreational trainees, a hybrid approach that allocates blocks of 4–8 weeks to each aim yields balanced improvements without significant compromise.

Nutrition, Recovery and Sleep: Supporting Muscle Growth and Strength

Mechanical tension from training stimulus is necessary but insufficient for adaptation without adequate nutrition and recovery.

Protein:

• Aim for 1.6–2.2 grams of protein per kilogram of bodyweight daily to support muscle repair and growth.
• Distribute protein evenly across 3–5 meals to maximize muscle protein synthesis throughout the day.

Calories:

• For hypertrophy, a modest energy surplus of 250–500 kcal per day supports lean mass accrual with minimal fat gain.
• For strength maintenance during fat loss phases, prioritize protein and preserve heavy lifts where possible.

Hydration and micronutrients:

• Hydration supports performance; electrolytes matter when sessions are long or sweat loss is high.
• Micronutrient sufficiency (vitamin D, iron, calcium) influences energy systems and recovery.

Sleep:

• Sleep underpins recovery; aim for 7–9 hours per night. Deep and REM stages facilitate hormonal recovery critical for muscle repair.

Recovery strategies:

• Deloads: reduce volume and intensity every 4–8 weeks.
• Active recovery: light mobility, walking or swimming on off days.
• Soft tissue work: targeted foam rolling or percussion therapy for adherence and soreness management.
• Monitoring: keep training logs and subjective recovery ratings to prevent overreach.

Real-world example: An amateur athlete increased hip-thrust strength by 20% over eight weeks when combining consistent progressive overload with nightly protein intake and 8 hours of sleep. When sleep dropped to 5–6 hours, performance plateaued despite similar training.

Addressing Common Injuries and When to Modify the Program

Training adaptations should not come at the expense of joint or soft-tissue health. Screen for contraindications and modify accordingly.

Low back pain:

• Regress to glute bridges and single-leg work.
• Add anti-extension core work (planks, deadbugs) to restore spinal control.
• Reduce range on hinge movements until core control is reestablished.
• Seek assessment if pain is sharp, radiating, or persistent.

Knee pain:

• Emphasize reverse lunges and step-ups over forward lunges.
• Reduce eccentric depth and use tempo control.
• Strengthen hip abductors and external rotators to correct valgus collapse.

Hip impingement or labral pain:

• Avoid extreme end-range flexion or internal rotation under load.
• Favor hinge patterns and controlled glute bridges.
• Consult a physician or physical therapist for specific movement restrictions.

Pelvic floor concerns:

• For postpartum trainees or those with pelvic floor dysfunction, avoid high intra-abdominal pressure exercises initially and progress under specialist guidance. Integrate pelvic floor retraining and breathing mechanics.

Return-to-load progression:

• Reintroduce load slowly, prioritize technical drills, and progress intensity no faster than 10% weekly for vulnerable tissues.
• Pain-free loading with gradual volume increase promotes tissue resilience.

Programming for Women and Men: Addressing Sex-Specific Considerations

Men and women respond similarly to resistance training in relative terms, but practical differences in hormonal milieu and injury predisposition merit consideration.

• Women often have different distribution of muscle mass and may benefit from slightly higher repetitions early in training to build muscular endurance before heavy loading.
• Female athletes may have higher incidence of ACL injuries due to neuromuscular patterns; incorporate landing mechanics, single-leg strength and hip abductor work to mitigate risk.
• Pregnancy and postpartum: adapt load, avoid positions causing pelvic floor strain, prioritize pelvic floor and deep core retraining. Timing and progression should align with medical clearance.

Reinforce that heavy lifting is safe and beneficial for both sexes when programmed appropriately. Strength training improves bone density, metabolic rate and movement resilience.

Real-World Examples and Practitioners Who Advocate These Movements

The hip thrust and related posterior-chain emphasis have strong advocates in applied strength communities. Bret Contreras, known as "The Glute Guy," popularized hip thrusts for targeted glute development and documented their high electromyographic (EMG) activation. Coaches working with sprinters and jumpers program heavy hip-extension sets for force transfer to the ground. Professional rehabilitation protocols for hamstring strains often include eccentric hamstring work and progressive hip hinge loading, demonstrating clinical utility of these movements.

Celebrities and athletes who highlight glute and hinge work commonly pair technique-focused sessions with consistent recovery. Successful implementations hinge on progressive overload and adherence rather than novelty. Anecdotal examples: track athletes who include heavy hip thrusts in their off-season improve sprint times; aesthetic-focused clients reporting increased glute fullness after consistent 8–12 week hypertrophy blocks that include 2–3 glute sessions per week.

Putting It All Together: A 12-Week Progressive Plan Inspired by the Routine

Week 1–4 (Foundations)

• Frequency: 2–3 sessions/week
• Focus: movement quality, activation, light-to-moderate loads
• Exercises: glute bridges, RDLs with stop at tension, reverse lunges, plank progression, controlled leg raises
• Goals: establish motor patterns and address imbalance

Week 5–8 (Hypertrophy emphasis)

• Frequency: 3 sessions/week
• Focus: moderate-to-heavy loads, increased volume
• Exercises: barbell hip thrusts 3–4x8–10, Bulgarian split squats 3x8, walking lunges 3x12, weighted sit-ups 3x10–12
• Goals: increase muscular cross-sectional area, maintain technical standards

Week 9–12 (Strength and power integration)

• Frequency: 3–4 sessions/week
• Focus: heavier hip-thrust sets, explosive work, maintain hypertrophy
• Exercises: heavy hip thrust 5x3–5, RDLs 4x6, kettlebell swings and box jumps for power, targeted glute isolation
• Goals: consolidate strength gains, test power output

Deload at week 6 or 12 as needed. Track performance by logging weights, rep quality and subjective recovery.

Safety Checklist Before Each Session

• Warm-up: 6–10 minutes light aerobic activity and progressive mobility for hips and thoracic spine.
• Activation: band walks, clamshells or single-leg bridges to prime glute medius and glute maximus.
• Test mobility: adequate ankle dorsiflexion and hip flexion to perform lunges and hinges without compensations.
• Load selection: choose a weight that allows technical execution for the prescribed reps.
• Pain monitoring: pain that changes with position or is sharp requires pause and reassessment.

Long-Term Progression Strategies: How to Keep Improving After the Initial Gains

Initial gains are rapid; long-term progress requires thoughtful manipulation of variables and periodic goal shifts.

• Microprogression: small weekly increases in load or reps keep adaptation consistent.
• Volume cycling: vary weekly or monthly volume to avoid plateaus and reduce injury risk.
• Novel stimuli: occasionally introduce tempo changes, unilateral emphasis or eccentric overload blocks.
• Reassess goals: alternate hypertrophy and strength blocks to continually stimulate adaptation.
• Skill transfer: use power and sprint sessions to translate strength into performance metrics.

Real-world athletes rotate emphasis across seasons. Off-season may prioritize hypertrophy and strength; pre-competition phases focus on power and sport-specific work.

Social Media Routines vs. Evidence-Based Programming: A Practical Perspective

Celebrity-shared routines often condense effective methods into short, digestible formats for visibility. The visible elements—hip thrusts, lunges and core work—are sound. The missing components in social posts are progressions, volume planning, recovery and individualized adjustments. A sustainable plan requires consistent overload, adequate nutrition, and recovery—none of which are visible in brief social videos.

Treat social routines as exercise catalogs rather than complete programs. Use the exercises and principles demonstrated, but anchor them in periodized structure and measurable progression.

FAQ

Q: How often should I do hip thrusts to build glutes? A: Two to three focused sessions per week with progressive overload produces reliable hypertrophy. Distribute volume across sessions and include variance (heavy, moderate, activation-focused) to manage recovery.

Q: Are weighted sit-ups safe for everyone? A: Weighted sit-ups are effective when performed with control and appropriate load. Individuals with a history of spinal issues or high intra-abdominal pressure concerns should favor anti-extension core work (planks, deadbugs) and consult a clinician before loading sitting flexion patterns.

Q: How long before I see results in glute development? A: Beginners often notice strength and shape changes within 6–8 weeks. Measurable hypertrophy typically requires consistent training, sufficient protein intake and a slight caloric surplus, with clearer results visible around 8–12 weeks.

Q: Should I prioritize hip thrusts or deadlifts? A: Both serve distinct purposes. Hip thrusts maximize gluteal activation and are excellent for hypertrophy and force application at end-range hip extension. Deadlifts and hip-hinge variants train the hamstrings, lower back and hip extensor chain under longer muscle lengths. Include both for balanced posterior-chain development.

Q: Can I do this routine at home with limited equipment? A: Yes. Use heavier backpacks, sandbags or dumbbells for hip thrusts and bridges, perform single-leg variations for intensity, and use resistance bands for activation and accessory volume.

Q: How do I avoid lower-back pain with hip thrusts and deadlifts? A: Prioritize neutral pelvic alignment, avoid hyperextension, maintain tension through the core, and regress load or range if pain arises. Ensure mastery of hinge mechanics before increasing load.

Q: Is this routine suitable for athletes focused on sprint or jump performance? A: Yes. Heavy hip-extension work translates well to sprinting and jumping when combined with power-specific exercises such as explosive hip thrusts, sled sprints and plyometrics. Integrate sport-specific drills for transfer.

Q: How should I pair nutrition with this program? A: Aim for 1.6–2.2 g/kg of protein daily; adjust calories according to goals—surplus for hypertrophy, maintenance for strength focus, and moderate deficit for fat loss while retaining strength. Prioritize whole-food sources and distribute protein evenly.

Q: Do women need to train differently for glute development? A: Women can follow the same principles as men. Slight modifications in volume, exercise selection, and recovery may be appropriate based on individual goals, menstrual cycle variations and injury history, but the core programming variables (progressive overload, frequency, volume) remain consistent.

Q: When should I see a professional? A: Consult a physician or physical therapist if pain is persistent, sharp, radiating, or if you experience symptoms of nerve irritation. Work with a certified strength coach when attempting maximal lifts or if you need individualized programming.

Kriti Sanon’s reported routine spotlights the functional pillars of effective glute and core development: targeted hip extension, unilateral stability and controlled core movements. Replicating the principles—precise technique, progressive overload, structured programming and disciplined recovery—yields the outcomes sought by athletes and recreational trainees alike.