This glute and hamstring workout can be a bit challenging, but it’s effective!! It can be done at home without equipment or at the gym. Today, we’re doing two main strength movements and two accessory movements. Follow along with the video or read the step-by-step instructions for each movement.

Glute and Hamstring Workout

3 Rounds

Bulgarian Split Squat
Donkey Kicks

Single Leg Deadlift
Extra Range Leg Swing


Follow along with the video!


How to Do Each Movement


Bulgarian Split Squat

Targets: Quad, glutes, hamstrings, calves, abdominals

How to do Bulgarian Split Squats:

Place your foot on the bench behind you or any other surface that’s about knee height. Get into a forward lunge position with chest upright, core engaged and hips square to your body.  Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don’t let your front knee go in front of your toes. Drive-up through your front heel back to the starting position for 1 rep.

Donkey Kicks

Targets: Gluteus maximus, core, shoulders

How to do Donkey Kicks:

Get on all fours with your hands directly under your shoulders and knees under your hips. Make sure your back is flat, and keeping a 90-degree bend in your knee, slowly lift your leg straight back and up. Return to a starting position for 1 rep.

Single Leg Deadlift

Targets: Hamstrings, gluteus maximus, gluteus medius, ankles, and the core

How to do Single Leg Deadlifts:

Stand with your feet shoulder-width apart. Slightly bend your knees. Keep your right foot planted while pushing your left leg back and lowering your upper body. Remember to keep your back flat as if you are doing a deadlift.

Extra Range Leg Swing

Targets: glutes, core, metabolic

How to do Extra Range Leg Swings:

Position your hands and left knee on the bench in a tabletop position. Bring your right leg forward as far as you can and then swing it back, squeezing your glutes at the top. Remember to not arch your back.

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