Simple but really effective glute and hamstring workout for ladies. Which will leave you sore for the next few day. And will help you to grow bigger butt and stronger hamstrings.

Remember everybody has different goals, so if you want build more muscle drop number of sets and increase the weight. Which will make you stronger and will promote muscle growth. But if you are looking for more definition or I should call it make workout more conditioning, increase the reps and take some weight off the bar or machine.

The workout is not easy by any means. I would suggest to do this workout few times per week, but make sure that you give enough time to recover from previous glute and hamstring workout. Spread it evenly through the week.

SUPERSET: SINGLE-LEG KICK BACK + BODYWEIGHT HIP THRUST

Start with this superset. Do not rush. Allow yourself to do two second movement. And contract on the top of the movement with the stop for one second on the top. This is perfect combination for a warm up.

SUPERSET

4 sets of 12 reps
4 sets of 12 reps

SUPERSET: SQUAT + BODYWEIGHT JUMP SQUAT

On this superset, keep your range of reps 8 to 10. On the way down for squats bring your but out. This is will hit your glutes much more. Remember your quads will be working anyways, but we want to include glutes a bit more, than quads. Make your stand a bit wider. But again make sure its not too wide. Keep your weight fairly heavy, but not too heavy, you need to make sure that you will be able to do those reps with good form.

The squat jumps are all about power and help you push yourself. After a compound movement like the squat, the last thing you likely want to do is jump into something that’s cardio-based, so this superset will test your limits.

SUPERSET

4 sets of 8-10 reps
4 sets of 8-10 reps

STRAIGHT-LEGGED DEADLIFT

These are great for building hamstrings and glutes. Focus on the mind-muscle connection and think about where you’re pulling from. At the top, push hard, lock out, and squeeze your glutes for complete muscle activation.

4 sets of 12-15 reps

DUMBBELL WALKING LUNGE

You want to hurt, so pick a weight that causes you to struggle a bit and pushes you outside your comfort zone. You’re trying to build muscle. Use a weight you will feel. But again make sure that your form is good. You don’t want to look like a drunk guy on the street. Keep your body straight.

3 sets of 15 reps, per leg

BALL LEG CURL

I’m a fan of using body weight for girls. The combination of glute bridges and leg curls in this exercise proves that sometimes you don’t even need weights you can get a good burn just by engaging the muscles correctly. As with all of these exercises, engage your core continuously throughout the movement. Use your hamstrings when bending your legs. And if you getting stronger do alternative ball leg curls. That will make you work much harder.

5 sets of 15-20 reps

SEATED LEG CURL

This is going to be a tough one. You only get 30 seconds of rest between sets. So you going to use lighter weights. But the best part you can add weight if you need it. But don’t bee ego maniac. Don’t put normal weight when you would use normally.  After 3-4 sets, I guarantee you will feel the burn. And it will be too painful to finish the exercise. This is an excellent exercise to build your hamstrings and get that sweep on the back of the leg.

7 sets of 12 reps, rest 30 sec.

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