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HOME: Glutes & Hamstrings

July 11

Glutes & Hamstrings

  1. Squats – 12,12,10,10,8,8 reps – going up in weight every 2 sets
  2. Hip Thrusts – 12 reps – 5 sets
  3. Curtsy Lunge Knee Up (holding dumbbells) – 10 reps each leg – 4 sets
  4. Bulgarian to Deadlift – 6 reps each leg (count each deadlift) – 3 sets


  1. Dumbbell Romanian Deadlift – 10 reps – 4 sets

Superset with

  1. Elevated Reverse Lunge – 8 reps each leg – 4 sets



Start by holding dumbbells on your shoulders and place a band a couple inches above your knees. Push out against the band with your knees being sure to keep your weight in your heels. Also make sure you are keeping your chest up and your head forward.


Hip Thrusts

Perform this exercise with weight and a band. Place your feet hip width apart and not too far away from your body, when you press up it should make about a 90 degree angle. Its very important to make sure you are not arching your back as you thrust up and also to not let it arch as you bring the weight down. I find it helps me to lift my toes a bit and really push through my heels to make sure I am isolating my glutes as much as possible.


Curtsy Lunge Knee Up (holding dumbbells if you don’t have a barbell) 

Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.


Bulgarian to Deadlift 

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. From here you are going to keep a slight bend in your leg and and bring the dumbbells down towards your foot. Make sure you are pushing your hips back and getting a good stretch through your glutes and hamstrings. Alternate between the split squat and deadlift each time.


Dumbbell Romanian Deadlift

Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head down, neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.


Elevated Reverse Lunge 

Using a small elevated platform and holding a dumbbell in each hand, stand on top of the platform. You can use a step up box if you have one or you can stack a couple of 45lb plates. Slowly step back one leg at a time into a deep lunge, then back on the platform. Alternate legs each rep.


July 11
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