ALL LEVELS / glutes and hamstrings workout / 30 minutes
Equipment: Dumbbells, cable machine, hip thrust machine, seated hip abduction machine
Like wine and cheese, some muscle groups simply work better together. Chest and triceps, back and biceps, and, of course, glutes and hamstrings. These two muscle groups support many of the same lower-body movements, from squats and lunges to deadlifts and hip thrusts, so it makes sense to train them together.
That’s exactly what we’ll do in this glutes and hamstrings workout. You’ll complete 5 exercises, performed for 10 to 12 reps across 4 sets, with 1 minute of rest between exercises and rounds. Total time: 30 minutes.
- Dumbbell Romanian deadlift
- Hip thrust machine
- Standing leg curls
- Cable kickbacks
- Seated hip abduction
Now let’s train them.
WORKOUT SETUP
- 5 exercises
- 10 to 12 reps
- 4 sets
- 60 sec rest between exercises & rounds
- 30 minutes total
- Equipment: Dumbbells, cable machine, hip thrust machine, seated hip abduction machine
WORKOUT EXERCISE LIST
4 rounds
1 – Dumbbell Romanian deadlift
10 to 12 reps
- Stand with feet hip-width apart, dumbbells in front of hips.
- Keep knees slightly bent, spine neutral, and shoulders tight.
- Push your hips back and lower the dumbbells along your legs.
- Stop once the dumbbells pass your knees, keeping the dumbbells close.
- Drive through your heels to stand up, and squeeze your glutes at the top.
2 – Hip thrust machine
10 to 12 reps
- Sit on the hip thrust machine and position the pad across your hips.
- Place your feet flat on the platform, shoulder-width apart, with knees bent.
- Brace your core and press through your heels to lift your hips.
- Squeeze your glutes at the top without overextending your back.
- Lower your hips slowly until just above the starting position, then repeat.
3 – Standing leg curls
10 to 12 reps
- Stand facing the standing leg curl machine.
- Adjust the pad so it rests just behind your ankle.
- Grip the support handles for balance and brace your core.
- Flex your foot and curl your leg upward by contracting your hamstring.
- Keep your hips still and avoid arching your back.
- Pause briefly at the top of the movement, then lower the pad with control.
- Maintain tension throughout the full range of motion.
- Repeat, then switch legs.
4 – Cable kickbacks
10 to 12 reps each leg
- Facing the cable station, attach an ankle strap to a low cable pulley, then secure it around your ankle.
- Brace your core and slightly bend the standing leg.
- Kick the strapped leg back and up in a controlled motion.
- Squeeze your glutes at the top — no need to go too high.
- Return slowly and repeat 10 to 12 times each leg. Then switch legs.
- Tip: You can hold the frame for balance and use a step for added challenge.
5 – Seated hip abduction
10 to 12 reps
- Sit on the machine with your back flat and legs inside the pads.
- Hold the side handles for support.
- Push your legs outward, squeezing your glutes at the top.
- Return slowly to the starting position.
- Repeat.
Glutes and hamstrings workout made your legs wobbly? Sit back and choose your next challenge.
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