Leg Day: Glute and Hamstring Workout

IT’S LEG DAY!

While I like to train all muscle groups at least once a week, I try to train legs twice a week, usually on Tuesdays and Saturdays. This is probably my favorite main muscle group to train because there are so many options and creative exercises to try out. There are a ton of exercises and variations of exercises to train muscles such as your glutes, hamstrings, quads, and calves. Since I do separate my leg days into two days a week, I like to focus one day on quads and calves and the other on glutes and hamstrings. Although you can switch it up however fits you best, this is what I personally have seen the most results from and is also what works into my schedule best.

After having a glute and hamstring workout this weekend full of my favorite exercises, it only seemed fitting that I share it on Here’s to Health! The following are some of my personal favorite exercises, and in my opinion some of the best exercises to incorporate into your next glute and hamstring workout! I have listed the exercises as well as sets and repetitions for the workout below. Enjoy!

1. Barbell Squat; 4x 10,8,6,4

The barbell squat is one of my all time favorite exercise. It’s a compound exercise that works multiple muscles throughout the duration of the exercise. The squat primarily requires use of the legs, the hips and gluteus muscles, as well as core strength. If you are a beginner with this exercise, start by placing the barbell on your upper back and placing your legs about shoulder width apart. As you bend your hips and knees and squat down, focus on keeping your back straight; do not arch your back or hunch forward. Your weight should be on your heels as you lower your body as well as when you return to your starting position at the top. And there you have it, your first rep! For this workout, I chose to do four sets total, and at each set I increased the amount of weight on the barbell. For example, the first set I did 10 reps of 135 lbs, the second set I did 8 reps of 155 lbs, and continued to increase the weight each set after. Make sure to choose a weight that you feel comfortable with! Focus on form first, then increase the weight once you feel comfortable.

2. Barbell Romanian Deadlift; 4 x 10,8,6,4

Romanian deadlifts are my absolute all time favorite exercise for hamstrings. No matter how many times I do these I am always left feeling sore the next day. This exercise will hit your hamstrings hard, so be prepared to feel it in the morning! For starters, load the bar with whatever weight you feel comfortable with, grab the bar at about shoulder width, and step away from the rack. Bend at the hip, lean forward, keep your legs and back straight, and keep your head forward as you go downward. As you descend, the bar should be close to your body the whole time. Then, drive your hips back upward and return to your starting position. I chose to do the same sets/reps for this one as well.

3. Barbell Hip-thrust x Resistance Band Hip-thrust; 3x10 each

Next, I chose to do a superset, which is when you complete two exercises right after another with little or no rest between them. For this superset I completed 10 repetitions of a barbell hip thrust, also known as a bridge, followed by a resistance band barbell hip thrust. This exercise will mainly work your hips, glutes, hamstrings, and lower back. Find a bench in your gym and a normal barbell or EZ bar. You will lie your upper back on the bench with your knees bent and your feet placed flat on the ground about 12-14 inches from your hips. Try out a few without the barbell first to get the feel and then place the bar close to your hip bone. Lower your body and then pushing through your heels, push your hips upwards. Also, make sure to squeeze your glutes on the upper portion! For this exercise I held the position for 1-2 seconds at the top of each rep as well.

Tip: Place a rolled towel or padding above your hip bone so that the bar does not press into your skin!

4. Glute Kickback; 3x10 each leg

Glute kickbacks are another amazing workout for your glutes. For this exercise, use a cable machine with an ankle strap or a regular handle attached. I personally like to use the handles and place them on my foot for this exercise. Bend over slightly with both arms placed on the cable machine and kick backwards with the leg that the handle or ankle strap is placed on. Keep your back stabilized and focus on contracting your gluteus muscle as your kick backwards. This may take a little bit of time to get used to, but I promise you it is 100% worth it!

5. Abductor Machine; Drop Set: 3 x 10

Lastly, the abductor. Those machines that every body seems to find so awkward are actually extremely beneficial, so make sure to try this one out. This one is extremely beneficial for hip and glute strength. The exercise is pretty simple too. Just sit on the machine and adjust the seat so that the paddings are both on the outside of each knee. Keep your back on the padding and push outwards with your thighs. Since this was the end of my exercise, I wanted to do a drop set, an exercise in which you complete each set back to back, but decrease the weight each time. Normally you would complete each set until failure, but I chose to keep each set with repetitions 10. So, for example you might start with 80 lbs for 10 reps, drop to 70 lbs for 10, and then 60 lbs for 10.

Regardless of how you set up the workout, these are some of my all time favorites for a glute and hamstring workout. Try out this workout and let me know what you think in the comments below!

Check out my instagram for a full video of this workout!

What are your favorite leg day exercises?

Source:

Hatfield, C. F. Fitness: The Complete Guide Offical Text for ISSA’s Certified Fitnesss Trainer Course. Carpinteria, CA: International Sports Sciences Association: 2016