# Glutes and hamstrings workout

URL: https://gocutline.com/workouts/glutes-and-hamstrings/

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.

## Make it a block
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Glutes%20and%20hamstrings%20workout%2045%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

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Facts: https://gocutline.com/facts/ · Updated 2026-11-06