Glute Workouts
HAMSTRINGS/GLUTES Exercise List
There are a large number of ways to perform these movements. You can use low weight lots of repetitions, high weight with low repetitions, super set, or perform circuit type training. Not only can you adjust the style of training but you can adjust the type of tools used to complete the exercise. Tools include: Dumbbells, cables, bands, body weight or machines. You can perform the exercise using one arm or leg, alternating or even adjust arm positioning.
There are so many ways to train – I use bodybuilding.com Exercise Guides and Workout Database, magazines and YouTube to help me design my workout routines depending on my goals. Right now I am trying to build muscle but in a few months I will adjust my training and lean down while retaining as much muscle. Remember to switch things up every 6 to 8 weeks. Keep your body guessing by adjusting your style of training to fit your goals.
If you are not sure what some of the following exercises are copy and paste the name into the Exercise Guide on bodybuilding.com to find pictures or descriptions.
HAMSTRINGS/GLUTES
Conventional Deadlift
Sumo Deadlift
Snatch Grip Deadlift
Trap Bar Deadlift
Rack Deadlift
Reverse Band Deadlift
Romanian Deadlift
Romanian Deadlift with Toes Elevated
Lumberjack Squat
Reverse Hyperextension
Glute Ham Raise
Good Morning
Cable One Legged Romanian Deadlift
Lying Leg Curl
Seated Leg Curl
Curl Band
Leg Curl Blast Strap
Leg Press with Feet High
Glute Bridges
Glute Bridge with Curl
Hip Extension on Swiss Ball
One Legged Hip Extension on Swiss Ball
Home or Gym – Glute Trainer
Duration: 35 minutes
| Exercise | Rounds | Repetitions |
|---|---|---|
| Walking Lunges | 3 | 15-20 each leg |
| Dumbbell & Squeeze at Top | 3 | 15-20 each lag |
| Reverse Lunge off bench or stairs | 3 | 15-20 each leg |
| Glute Kickbacks | 3 | 15-20 each leg |
| Pop Squats | 3 | 15-20 |
| Walking Side Squats | 3 | 15-20 each direction |
| Jumping Jacks or run in place | 3 | 60 seconds |
Rest 1 minute repeat
Notes*
All exercises are done in a row. Set up a spot in the gym or at home near the stairs or using a bench and get to work.
Be sure you are pushing through your heels and squeezing your glutes with each move.
If you have questions comment below … if you enjoy this workout share with your friends and be sure to let me know what you think.
35 Minute Glute Shaper – Home or Gym
Duration: 35 minutes
| Exercise | Rounds | Repetitions |
|---|---|---|
| Hamstring Curls (using machine or ball) | 3 | 15-20 |
| Reverse Walking Lunges | 3 | 15-20 each lag |
| Dumbbell Steps onto a bench or stairs | 3 | 15-20 each leg |
| Reverse Lung off bench or stairs | 3 | 15-20 each leg |
| Princess Lunges | 3 | 15-20 |
| Glute Kickbacks | 3 | 15-20 each leg |
| Walking Side Squats | 3 | 15-20 each leg |
| Jumping Jacks or run in place | 3 | 60 seconds |
Rest 1 minute repeat
Notes*
All exercises are done in a row. Set up a spot in the gym or at home near the stairs or using a bench and get to work.
Be sure you are pushing through your heels and squeezing your glutes with each move.
If you have questions comment below … if you enjoy this workout share with your friends and be sure to let me know what you think.
Home or Gym – Glute Trainer
Duration: 45 minutes
Sore for a week – Let’s make the booty peak. This is an effective workout! This workout does take some time to complete so make sure you save it for a day you are not pressed for time.
| Exercise | Rounds | Repetitions |
|---|---|---|
| Circuit 1 | ||
| Walking lunges | 3 | 30 total |
| Weighted Step-ups | 3 | 15 each leg |
| Lung Jumps | 3 | 24 total |
| Rest 1 minute repeat | ||
| Circuit 2 | ||
| Split Squat | 4 | 12-15 |
| Narrow Squat | 4 | 20 |
| Rest 1 minute repeat | ||
| Circuit 3 | ||
| Leg Press (feet high) | 4 | 20 |
| Pop Squat Jumps | 4 | 20 |
| Rest 1 minute repeat | ||
| Circuit 4 | ||
| Leg Extensions | 3 | 20 |
| Squat Jump Jacks | 3 | 15 |
| Standing Calf Raises | 3 | 20 |
| Rest 1 minute repeat | ||
| Circuit 5 | ||
| Barbell Glute Hip Thrusts(feet high) | 3 | 20 |
| Kick Backs | 3 | 15 each leg |
| Rest 1 minute repeat | ||
If you have questions comment below … if you enjoy this workout share with your friends and be sure to let me know what you think.
35 Minute Glute & Hamstring Workout Home or Gym
Duration: 35 minutes
| Exercise | Rounds | Repetitions |
|---|---|---|
| Hamstring Curls (using machine or ball) | 3 | 15-20 |
| Bulgarian Split Squat | 3 | 15-20 each lag |
| Dumbbell Steps & glute squeeze at top | 3 | 15-20 each leg |
| Dumbbell Reverse Lung off an aerobic bench | 3 | 15-20 each leg |
| Dumbbell Pile Squats with Dumbbell | 3 | 15-20 |
| Glute Kickbacks | 3 | 15-20 each leg |
| Walking Side Squats | 3 | 15-20 each direction |
| Jumping Jacks or run in place | 3 | 60 seconds |
Rest 1 minute repeat
Notes*
All exercises are done in a row. Set up a spot in the gym or near the stairs and get to work. Be sure you are pushing through your heels and squeezing your glutes with each move.
If you have questions comment below … if you enjoy this workout share with your friends and be sure to let me know what you think.