Single-Leg Glute Specialization

Six-week intermediate glute program built almost entirely on unilateral movements. Single-leg work hits the glutes hard through three mechanisms: (1) asymmetric load forces the working glute to recruit harder for stability, (2) it exposes and corrects side-to-side imbalances, (3) it trains the glute medius and minimus (the lateral stabilizers) far better than bilateral lifts.

Four training days per week (Mon/Tue/Thu/Fri). Mon and Thu are heavy unilateral days (Bulgarian split squat, single-leg hip thrust at the top of session). Tue and Fri are unilateral hypertrophy days (walking lunges, step-ups, single-leg RDL via single-leg deadlift). Bilateral hip thrust appears as a finisher to ensure raw glute load isn't lost.

Progression is in load and rep range: weeks 1-2 establish unilateral patterns at moderate volume, weeks 3-4 push reps higher and add a single-leg deadlift complex, weeks 5-6 intensify to heavier loads on the Bulgarian and single-leg hip thrust. Best for intermediate lifters who want to address side-to-side asymmetries while building well-balanced glutes.