Workouts
Glutes and hamstrings workout
Glutes and hamstrings workout is a 45-minute workout for intermediate level with barbell, machines: Hip thrust (4 × 8–10), Romanian deadlift (3 × 8–10), Walking lunge (3 × 10 a side), Seated leg curl (3 × 10–12).
| Time | 45 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, machines |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Hip thrust | 4 × 8–10 | 2 min |
| Romanian deadlift | 3 × 8–10 | 2 min |
| Walking lunge | 3 × 10 a side | 90 s |
| Seated leg curl | 3 × 10–12 | 60 s |
| Back extension | 2 × 12–15 | 60 s |
How to do it well
- Pause for a second at the top of each hip thrust.
- Feel the Romanian deadlift in your hamstrings. If it is your back, push the hips further back.
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Keep reading
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