Free personalized workout plan

LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES

By Obi Vincent

Experience
Beginner (1-2 years)
Time
52 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Barbell, Bench, Dumbbell, Glute Ham Developer (GHD), Kettlebell, Machine
Description

This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs focusing on Hamstrings, Glutes and Lower Back. Full workout and a lot of top tips explained to help you throughout the workout.

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Media

Week 1



ExerciseSetsRepsRest
Circuit1A. Thigh Abductor
Thigh Abductor demonstrationPlay Thigh Abductor demonstration

PRE WORKOUT PREP Pick ATLEAST 2 of these options (better yet all 3)
21060s
1B. Glute-Ham Raise (hands behind hips)
Glute-Ham Raise (hands behind hips)
21060s
1C. Banded Kettlebell Goblet Squat
Banded Kettlebell Goblet Squat
21060s
Circuit2A. Barbell Sumo Deadlift
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration

NO dead stop 2-3sec Tempo
312
10
8
60s
2B. Dumbbell Reverse Lunge
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration

With deficit 2-3sec Tempo
310 - 1260s
Circuit3A. Barbell Hip Thrust with Bench
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration

2-3sec tempo and pause at the top
312
10
10
60s
3B. Split Stance Dumbbell Romanian Deadlift
Split Stance Dumbbell Romanian Deadlift

2-3sec tempo and pause at the top
310
8
8
60s
Circuit4A. Seated Leg Curl
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
31060s
4B. Lying Leg Curls
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration

or you can do this to failure
38 - 1060s

Date Created: 3/12/2021, UTC


Last Updated: 3/12/2021, UTC

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