Free personalized workout plan

LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES

By Obi Vincent

Experience
Beginner (1-2 years)
Time
52 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Bench, Dumbbell, Glute Ham Developer (GHD), Kettlebell, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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



Circuit
Thigh Abductor demonstrationPlay Thigh Abductor demonstration
2 sets, 10 reps, (rest 60s)
PRE WORKOUT PREP Pick ATLEAST 2 of these options (better yet all 3)
Show Alternative Exercises
Glute-Ham Raise (hands behind hips)
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Banded Kettlebell Goblet Squat
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
3 sets, 12, 10, 8 reps, (rest 60s)
NO dead stop 2-3sec Tempo
Show Alternative Exercises
Dumbbell Reverse Lunge demonstrationPlay Dumbbell Reverse Lunge demonstration
3 sets, 10 - 12 reps, (rest 60s)
With deficit 2-3sec Tempo
Show Alternative Exercises
Circuit
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 12, 10, 10 reps, (rest 60s)
2-3sec tempo and pause at the top
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Split Stance Dumbbell Romanian Deadlift
3 sets, 10, 8, 8 reps, (rest 60s)
2-3sec tempo and pause at the top
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Circuit
Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 8 - 10 reps, (rest 60s)
or you can do this to failure
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Date Created: 3/12/2021, UTC


Last Updated: 3/12/2021, UTC

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