Summary
- A strong glute and hamstring combo enhances performance, posture, and aesthetics.
- You’ll find a complete glute and hamstring workout using compound and isolation movements.
- No matter your fitness level, these exercises can be scaled for beginners and advanced athletes alike.
- Learn how to structure your lower body day for maximum muscle engagement.
- Understand how to directly target the under-glute area for a more sculpted silhouette.
There’s something incredibly satisfying about walking out of the gym knowing your lower body’s been pushed to its limit—in the best way possible. If you’ve ever felt like your legs are getting stronger, but your glutes and hamstrings aren't catching up, you’re not alone.
That’s where this glute and hamstring workout comes in. It’s not just a list of movements—it’s a purpose-built lower body burn, designed to sculpt, strengthen, and support the muscles that power your stride, your lifts, and your posture.
Why Train Glutes and Hamstrings Together?
Glutes and hamstrings are natural partners. Both are part of your posterior chain—the muscles at the back of your body that support movement, stability, and strength. Training them together allows for efficient programming, better recovery balance, and stronger compound lifts like deadlifts or hip thrusts.
Plus, targeting both means fewer muscle imbalances and more defined results.
The Ultimate Glute and Hamstring Workout
You can do this routine 1–2 times a week depending on your split. It’s best done with gym equipment, but I’ll share bodyweight alternatives where possible.
1. Romanian Deadlifts (Barbell or Dumbbell)
How to:
- Stand with feet hip-width apart, holding the bar or dumbbells in front of your thighs.
- Hinge at your hips and lower the weight while keeping your back straight and legs slightly bent.
- Go as low as your hamstrings allow without rounding your back, then squeeze your glutes to return to standing.
Tip: Focus on the stretch. This is one of the best hamstring exercises for growth.
2. Barbell Hip Thrusts
- Sit on the floor with your upper back resting on a bench and barbell placed over your hips.
- Drive through your heels, lifting your hips until your thighs and torso are parallel to the floor.
- Squeeze your glutes at the top, then lower slowly.
Tip: Control the movement and don’t overload the bar until you’ve mastered form.
3. Bulgarian Split Squats
How to:
- Stand a few feet in front of a bench, placing one foot behind you on it.
- Lower your back knee toward the floor in a controlled lunge, then push through the front heel to rise back up.
Tip: Keep your torso upright and let your front glute do the heavy lifting.
4. Glute Ham Raises (or Stability Ball Hamstring Curls)
How to:
- If you have access to a GHD machine, start upright and lower yourself slowly while engaging hamstrings.
- For home, lie on your back with feet on a stability ball and roll it in by bending your knees, lifting your hips off the ground.
Tip: Start with controlled eccentrics (lowering phase) if you’re new to these.
5. Cable Kickbacks
How to:
- Attach an ankle strap to a low pulley. Hinge slightly at the hips and kick one leg straight back, squeezing your glutes.
- Return with control and repeat.
Tip: Don’t swing. Keep the movement isolated and smooth.
Structuring Your Glute and Hamstring Day
Here’s a sample structure that you can follow to build your routine up:
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Warm-up (dynamic stretches, glute activations)
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Compound lifts first (RDLs, hip thrusts)
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Unilateral movements (split squats)
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Isolation movements (kickbacks, hamstring curls)
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Finish with static stretching for hamstring and glute flexibility
Focus on mind-muscle connection. Glutes and hamstrings are stubborn—they respond best when you’re intentional.
FAQs
How to train hamstrings with bodyweight?
Bodyweight hamstring workouts like glute bridges, single-leg hip thrusts, and Nordic curls help strengthen the hamstrings without equipment. They're effective, accessible, and perfect for home workouts.
What are the lat exercises using body weight?
Bodyweight exercises for lats include pull-ups, chin-ups, and inverted rows. These moves build upper back and lat strength without gym equipment.
What is the most effective exercise for hamstrings?
The Romanian Deadlift is considered one of the best hamstring exercises. It deeply activates hamstrings while promoting both flexibility and strength.
Do bodyweight squats train hamstrings?
Yes, but only partially. Bodyweight squats mostly hit the glutes and quads. To better target hamstrings, include hip bridges or single-leg hamstring curls.
