Workout At Home Blog Series – 8 Glutes and Hamstrings

hamstrings and glutesLower Body: Glutes & Hamstrings

When it comes to leg day, it is best to split it into two days because there are so many muscles in the legs, which require focused attention and a good workout. Many athletes and gym enthusiasts choose to focus primarily on glutes and hamstrings for one session and quads and calves for the other, and that is exactly what we are going to so to ensure you get great all over body sculpting.

Equipment Needed:


Sumo Squats

There are many different squats you can do. The sumo squat is especially useful for developing the glutes and sculpting your buttocks as it fires all the little muscle fibres in he glutes. Standing with your feet wide apart and toes pointed outwards hold a dumbbell with both hands and squat down so it touches the floor, or closely meets it.


Lunges trigger multiple muscles, which is what makes them such an effective exercise. When lunging on the front leg you will target the glute along with the hamstring while the back leg will be using the quads and calves. Standing up straight holding a pair of dumbbells, lunge forward on one leg and then the next, you can do them static or move about your space.

Hip Thrusts

Super for isolating the glutes the hip thrusts are a great way to really work the area. It also engages the calves and hamstrings. Sitting on the ground in front of a bench have a barbell loaded in front of you. Ensure the bar sits above your hips and lean against the bench so your shoulders are supporting your body. Drive through the feet and lower the barbell down then raise it up squeezing the glutes.

Front Leg Raises

Standing next to a chair or a surface you can hold onto with one hand, keep your back straight and swing your leg forward in a controlled motion to keep tension and aim to raise it to a 90degree angle. Lower it again and switch legs when you’re ready.

Stiff Legged Deadlifts

Wonderful for really burning the hamstrings the stiff legged deadlift engages the glues, hamstrings and the calves. Standing with your feet a little closer than shoulder width apart, bend the knee only ever so slightly so the legs aren’t locked. Holding the barbell, keep your back straight and lower in keeping it close to the body and take it as low as you can then bring it back to the starting position.


Lunges: 4 SETS OF 15 (ON EACH LEG)

Stiff Legged Deadlifts: 4 SETS OF 15

Front Leg Raise: 4 SETS OF 12 (ON EACH LEG)

Sumo Squats: 3 SETS OF 10

Hip Thrusts: 3 SETS OF 12

Author: Lee

Just an average guy, trying to help people make better choices in life! Back in 2012 I was struggling with my fitness goals and I stumbled across the Shaun T Insanity Workout DVD and since then I’ve been hooked on working out from home ever since.

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