{"id":58397,"date":"2026-10-12T05:00:00","date_gmt":"2026-10-12T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58397"},"modified":"2026-08-26T18:51:06","modified_gmt":"2026-08-26T16:51:06","slug":"30-min-glutes-and-hamstrings-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/30-min-glutes-and-hamstrings-workout\/","title":{"rendered":"Workout of the week: 30-min glutes and hamstrings workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ glutes and hamstrings workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, cable machine, hip thrust machine, seated hip abduction machine<\/p>\n\n\n\n

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Like wine and cheese, some muscle groups simply work better together<\/a>. 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.<\/strong><\/p>\n\n\n\n

That\u2019s exactly what we\u2019ll do in this glutes and hamstrings workout<\/strong>. You\u2019ll complete 5 exercises<\/strong>, performed for 10 to 12 reps<\/strong> across 4 sets<\/strong>, with 1 minute of rest between exercises and rounds<\/strong>. Total time: 30 minutes<\/strong>.<\/p>\n\n\n\n

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  1. Dumbbell Romanian deadlift<\/li>\n\n\n\n
  2. Hip thrust machine<\/li>\n\n\n\n
  3. Standing leg curls<\/li>\n\n\n\n
  4. Cable kickbacks<\/li>\n\n\n\n
  5. Seated hip abduction<\/li>\n<\/ol>\n\n\n\n

    Now let\u2019s train them.<\/strong><\/p>\n\n\n\n

    \"evo<\/a><\/figure>\n\n\n\n
    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n