Construct sturdy, highly effective glutes and hamstrings with this environment friendly 30-minute leg day exercise routine. Every circuit features a base, construct and endurance train to focus on each fast-twitch and slow-twitch muscle fibers. Enhance athletic efficiency, enhance explosive energy and construct muscle definition behind the legs with this decrease physique exercise.
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Day three of my 2-Week Overload 30 Program targets the power-generating muscular tissues of the decrease physique: the glutes and hamstrings.
The glutes and hamstrings work as a workforce to energy your each day actions, resembling strolling, operating and leaping. Since lots of the greatest decrease physique workouts (like deadlifts, glute bridges and lunges) hit each the glutes and hamstrings, it is sensible to coach these two powerhouse muscular tissues collectively.
As we speak’s circuit exercise combines my favourite hamstring exercises and glute exercises in an efficient “BBE” (base, construct and endurance) format. Every train serves a barely totally different objective:
- Base Train: you’ll begin every circuit with a traditional strength-training train, resembling a deadlift. That is the place I would like you to concentrate on gradual, managed actions and lifting heavy weights.
- Construct Train: then, we’ll make the train extra advanced by including on extra dynamic actions and compound workouts to functionally prepare a number of muscle-groups without delay.
- Endurance Train: lastly, you’ll fatigue the muscle with an train that mixes power and energy to lift your coronary heart charge and add explosiveness to the exercise.
As a personal trainer, I like this exercise format as a result of it’s an accessible method to construct each power and energy within the glutes and hamstrings with out tons of kit. And as a busy mother, I like this format as a result of it’s extremely environment friendly and makes me really feel sturdy and highly effective in simply half-hour.
Exercise Overview
Construct decrease physique power within the legs, glutes and hamstrings with this leg day workout at home.
I like to recommend warming up with hip mobility exercises to enhance vary of movement and make your squats and lunges simpler.
I counsel doing this hamstring and glute workout as soon as per week as a part of a well-rounded workout routine.
Exercise Tools:
Medium to Heavy Set of Dumbbells. I’m utilizing 20-25 lbs.
Exercise Directions:
Comply with together with the guided Glute and Hamstring Workout Routine on YouTube, led by me — your licensed private coach, Lindsey Bomgren.
Your Exercise Appears Like This:
- 2 Circuits (3 workouts per circuit)
- Timed Intervals (40 seconds work, 20 seconds relaxation)
- Repeat Every Circuit x3 Units
- Begin with a 1-minute purchase in train and finish with a 2-minute HIIT finisher
1. Deadlift
Targets: All of the posterior chain muscular tissues, together with the hamstrings, glutes, core, lats and decrease again.
How To Do Dumbbell Romanian Deadlifts (RDLs)
- Stand with ft hip-width aside, holding a dumbbell in every hand in entrance of your hips (palms going through in in direction of your physique).
- Hinge on the hips, pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs, holding your core tight, barely bending each knees. Decrease your dumbbells till you’re feeling a stretch within the hamstrings. Vary of movement will look totally different for everybody.
- Drive by means of your heels to push your hips ahead, pulling the dumbbells again up in direction of your hips and returning to the beginning place.
2. Deadlift, Clear and Squat
Targets: Glutes, hamstrings, hips, quads, calves, trapezius, deltoids, decrease again, abs and core.
How To Do A Staggered Squat
- Stand with ft in a slim stance, knees barely bent. Maintain a dumbbell in every hand in entrance of your hips, palms going through in in direction of your physique.
- Hinge on the hips, pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs. Have interaction your core to guard your decrease again.
- Then, drive by means of your heels to face tall, utilizing the ability in your legs to drive the dumbbells up in direction of your chest, catching them at shoulder-height (that is the “clear” portion of the motion).
- Maintain the dumbbells at your shoulders, then step your proper foot out to the best, ft now wider than hip-width aside. Decrease down right into a squat place, decreasing your hips down parallel to your knees. Drive your knees out towards your outer three toes.
- Drive by means of your heels to face tall once more, stepping your proper foot in, returning to a slim stance.
- Decrease the dumbbells to your hips and repeat, this time performing a deadlift, clear after which stepping out to the left to decrease right into a squat.
3. Glute-Biased Squat
Targets: Glutes (gluteus maximus, medius and minimus), quads and hamstrings.
How To Do Glute-Biased Squats
- Stand along with your ft wider than shoulder-width aside, toes going through ahead or barely out. Maintain a single heavy dumbbell vertically between your legs.
- With a slight bend in your knees, hinge ahead on the hips till your torso is parallel to the bottom. Core is engaged and the backbone is impartial (again flat). It’s best to really feel a stretch in your hamstrings (again of the legs).
- Preserve this ahead hinge as you decrease down right into a squat, pushing your hips down till your hips align along with your knees (making a 90-degree angle along with your hips and knees). Knees push out in direction of your outer three toes. If attainable, faucet the dumbbell to the bottom.
- Drive by means of your heels to face, sustaining the ahead hinge. Preserve a slight bend within the knees, sustaining fixed pressure within the glutes by by no means standing straight up.
4. Staggered Deadlift
Targets: Legs, glutes, hamstrings, hips, decrease again and core.
How To Do Staggered Deadlifts/B-Stance Deadlifts
- Stand with ft hip width aside, knees barely bent. Maintain dumbbells in every hand in entrance of your thighs, palms going through in in direction of your physique (overhand grip).
- Stagger your ft, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Preserve 80% of your weight in your entrance foot, 20% in your again left toe.
- Preserve a staggered stance as you hinge on the hips. Push your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs. Vary of movement will look totally different for everybody.
- Drive by means of your entrance proper heel to push your hips ahead, pulling the dumbbells again up in direction of your hip as you stand tall, returning to the beginning place.
5. Cut up Lunge and Cut up Deadlift
Targets: Quads, glutes, hamstrings, core and calf muscular tissues.
How To Do Cut up Lunges and Cut up Deadlifts
- Stand with ft hip width aside. Maintain a dumbbell in every hand at your sides.
- Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle. Entrance thigh is parallel to the ground.
- Then squeeze your left glute, holding the burden in your entrance (left) heel as you straighten your left knee, pushing again as much as a standing place.
- Then, maintain your ft in place as you hinge on the hips. Pushing your hips again in direction of the wall behind you as you glide the dumbbells down the entrance of your legs, holding your core tight, slight bends in each knees. Vary of movement will look totally different for everybody.
- Drive by means of your entrance heel to push your hips ahead, pulling the dumbbells again up in direction of your hip as you stand tall, returning to beginning place.
6. Dumbbell Snatch
Targets: Legs, hamstrings, hips, glutes, again, shoulders and deep transverse stomach (core muscular tissues).
How To Do Dumbbell Snatches
- Begin standing, ft shoulder-width aside, knees barely bent. Place a dumbbell on the ground between your ft.
- Hinge ahead on the hips, pushing your hips again in direction of the wall behind you as you decrease down, reaching for the dumbbell along with your proper hand.
- Then, drive your hips ahead as you ‘snatch’ the burden overhead, pulling the burden up along with your proper arm. Use the ability and momentum created by your legs and hips, driving the burden overhead. It’s best to end standing tall along with your proper arm straight overhead, proper bicep close to your proper ear.
- With management, decrease the dumbbell again all the way down to the bottom, returning to beginning place.
- Then repeat, this time performing a dumbbell snatch along with your left hand.
7. Dumbbell Hip Thrust
Targets: Glutes (each the gluteus maximus and gluteus medius), hamstrings and hip adductors.
How To Do Dumbbell Hip Thrusts/Glute Bridges
- Sit in entrance of a bench or chair, ft flat on the ground and hip distance aside. Lean again, resting your higher again on the bench. Maintain one dumbbell at your hips, resting in your hip bones.
- Press by means of the heels to elevate your hips till your knees, hips and shoulders are forming a straight line. Pull the stomach button in in direction of the backbone to guard the low again and forestall overextension.
- Maintain on the high of the hip thrust for a second, squeezing your glutes on the high, earlier than decreasing your hips again to the beginning place with management.
FAQs
Sure, the glutes and hamstrings work collectively in lots of motion patterns, particularly hip extension and knee flexion. Coaching them on the identical day is each environment friendly and efficient — good should you’re brief on time and on the lookout for an difficult leg and glute workout.
A few of the greatest leg day workouts for girls embody hip thrusts, Romanian deadlifts (RDLs), glute bridges, strolling lunges, step-ups, and kettlebell swings. These workouts goal each the glutes and hamstrings and assist construct a powerful, toned decrease physique.
Not until you’re coaching particularly for muscle measurement with heavy masses and a surplus of energy. For most ladies, these exercises will assist strengthen, sculpt, and tone the decrease physique — making a extra outlined form, not bulk.
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