January 10

35-Minute Glute and Hamstring Workout (Video)

By fitness

January 10, 2022



This excessive depth leg day exercise will burn out your bottom — 35-Minute GLUTE and HAMSTRING Workout at house with dumbbells! 12 of the perfect glute and hamstring workouts with dumbbells.

Jump to Glute and Hamstring Exercises Outline

12 of the perfect decrease physique workouts in a 25-minute GLUTE and HAMSTRING exercise you are able to do at house with dumbbells!

You favored the bottom, construct, energy format of this squat-heavy Leg Day Workout. So we're making use of that very same format to the perfect hamstring and glute workouts (hiya deadlifts, swings and glute bridges).

Why prepare hamstrings and glutes collectively?

Because your BUTT (AKA your gluteus maximus, the biggest muscle in your physique) and hamstrings are the 2 LARGEST muscle teams within the decrease physique.

And they work collectively too. The hamstring muscle groups help the glutes to push the physique ahead as you run (acceleration); and the hamstrings are vital for deceleration too as they make it easier to cease and alter instructions.

Benefits of coaching hamstring and glutes embrace: 

  • Build larger, stronger hamstrings and glutes
  • Run fasters and improve sports activities efficiency
  • Reduce danger of harm
  • Prevent plenty of points akin to again ache, knee instability, and ankle issues

Not to say, coaching glute-ham workouts may give you toned, athletic legs and carry your butt.

staggered deadlift or single leg deadlift | hamstring exercises with dumbbells

What are the perfect workouts to construct larger glutes and hamstrings?

You don’t want fancy gymnasium tools and leg curls; you'll be able to prepare the glutes and hamstrings with only a set of dumbbells at house with these leg workouts:

  • Hip Hinges/Deadlifts (Good Morning, Romanian Deadlift, Stiff Leg Deadlift, Sumo Deadlift, Conventional Deadlift, Dumbbell or Kettlebell Swings). Targets the posterior chain or bottom of the physique; particularly the hamstrings, glutes and hips.
  • Squats (Front Squat, Back Squat, Goblet Squat, Lateral Squat, Bulgarian Split Squat). The most normal leg train, partaking nearly all of the muscle teams within the decrease physique. Squats goal the quads, hamstrings, glutes, hips and calves.
  • Lunges (Static Lunge, Walking Lunges, Reverse Lunges). Target the glutes, quads, calves, inside thighs (adductors) and outer thighs (abductors).
  • Glute Bridges/Hip Thrusts (Barbell Hip Thrust). Isolate the hamstring and glute muscle groups, the gluteus maximus, gluteus medius and the gluteus minimus.

And you will discover most of those leg workouts on this hamstring and butt exercise with weights.

Glute and Hamstring Workout At Home with Weights | HIIT Workout Plan Day 6

35-Minute Glute and Hamstring Workout with Dumbbells (HIITStrong Day 6)

Feel the FIRE in your legs, glutes and hamstrings! Start with a fundamental leg day train, like a dumbbell deadlift, and improve the depth with every set.

So you go from deadlifts, to wash squats, to single leg bounds — base, construct, energy!

The mixture of those 12 decrease physique workouts will construct larger and stronger hamstrings and glutes at house. 

You get to decide on whether or not to make this leg exercise low-impact (observe Rachel on the left within the video) or high-impact (observe Lindsey on the precise).

Grab your heavy dumbbells and add this glute and hamstring exercise to your power coaching routine as soon as every week.

Workout Equipment:

A medium-to-heavy pair of dumbbells. And non-obligatory resistance band (glute band) and bench.

I like to recommend 8-30 lb dumbbells relying in your health degree. I’m utilizing 15 and 20 lb dumbbells on this exercise.

And I like utilizing these thicker cloth booty bands for leg exercises (use low cost code: NML)

The Goal: The final 2-3 reps of every train ought to really feel difficult to finish; which means you selected the precise weights.

Workout Instructions:

Click right here to observe together with the Glute and Hamstring Workout video on the prime of this publish.

I’ll coach you thru your complete routine, preserving observe of the timed intervals, offering train kind cues and modifications.

Alternatively, work via the 12 workouts to construct larger glutes and hamstrings beneath at your individual tempo.

The exercise format:

  • 4 Circuits, repeating every circuit x2 earlier than closing it out and shifting on to the following one.
  • 2 STRENGTH Exercises and 1 POWER Exercise Per Circuit
  • Timed Intervals of Work (30 seconds of labor per BASE train, adopted by 30 seconds of labor per BUILD train; that’s 1 minute of consecutive power work. Followed by 30 seconds of relaxation. Finish with 30 seconds of an all out POWER train; then relaxation once more for 30 seconds).
  • Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

glute bridge with dumbbells and booty band

Glute and Hamstring Dumbbell Workout

CIRCUIT ONE

Base + Build (30 seconds per transfer back-to-back, adopted by 30 seconds relaxation)

  1. Staggered Deadlift, R/L
  2. Staggered Deadlift + Clean Squat, R/L

Power (30 seconds work, 30 seconds relaxation)

  1. Single Leg Deadlift + Bound, R/L

CIRCUIT TWO

Base + Build (30 seconds per transfer back-to-back, adopted by 30 seconds relaxation)

  1. Hinge Swing + Dumbbell Clean
  2. Hinge Swing + Lunge Thruster, R/L

Power (30 seconds work, 30 seconds relaxation)

  1. Bound + 2 Lunge Jumps Back

CIRCUIT THREE

Base + Build (30 seconds per transfer back-to-back, adopted by 30 seconds relaxation)

  1. Sumo Deadlift
  2. Hand Switch Lateral Squat

Power (30 seconds work, 30 seconds relaxation)

  1. 3 Lateral Bounds + 1 Knee Drive

CIRCUIT FOUR with Optional Booty Band

Base + Build (30 seconds per transfer back-to-back, adopted by 30 seconds relaxation)

  1. Staggered Hip Thrust, R/L
  2. Glute Bridge Hamstring Walk Out

Power (30 seconds work, 30 seconds relaxation)

  1. Dumbbell Swings

12 Best Glute Exercises and Hamstring Exercises with Dumbbells

1. Staggered Deadlift

Targets: Legs, glutes, hamstrings, hips, decrease again and core.

staggered deadlift | best hamstring exercises

How to do a Staggered Romanian Deadlift (B-Stance Deadlift of B-Stance RDL):

  1. Stand with toes hip-width aside, knees barely bent. Hold one dumbbell in every hand at your hips, palms dealing with in in the direction of your physique.
  2. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again left toe.
  3. Maintain a staggered stance as you hinge on the hips. Pushing your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight.
  4. Drive via your entrance proper heel to push your hips ahead, pulling the dumbbells again up in the direction of your hips as you stand tall.
  5. Repeat for 30 seconds, switching sides on second set.

2. Staggered Deadlift + Clean Squat

Targets: Legs, glutes, hamstrings, hips, quads, core and low again muscle groups.

staggered deadlift and clean squat with weights | glute and hamstring workout

How to do a Staggered Deadlift + Clean Squat:

  1. Stand with toes hip-width aside, knees barely bent. Hold one dumbbell in every hand at your hips, palms dealing with in in the direction of your physique.
  2. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your again left foot, left heel floating off the bottom. Keep 80% of your weight in your entrance foot, 20% in your again left toe.
  3. Maintain a staggered stance as you hinge on the hips. Pushing your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight.
  4. Then, drive via your heels to face tall, bringing your left foot parallel to your proper foot.
  5. As you stand, convey the dumbbells up in the direction of your chest (that is the “clean” portion of the clear squat).
  6. Lower down right into a squat place, reducing your hips down parallel to your knees. Driving your knees out towards your outer three toes. Keep the dumbbells up at chest degree (front-racked).
  7. Drive via your heels to face tall once more, discovering a staggered stance once more by stepping your left foot again. That’s one rep.
  8. Lower the dumbbells again to the beginning place and repeat this sequence of 1 staggered deadlift and one clear squat for 30 seconds. Switch sides for the second set.

3. Single Leg Deadlift + Bound

Targets: The posterior chain (bottom of physique) — glutes, hamstrings, calves, decrease again and core muscle groups.

This single leg stability train may even problem your stability.

single leg deadlift and bound | explosive leg exercise for glutes and hamstrings

How to do a Bodyweight Single Leg Deadlift + Bound:

  1. Start standing with toes hip-width aside, knees bent. Transfer your weight into your proper foot and kickstand or float your left foot off the bottom. Balancing in your proper leg.
  2. With your proper knee bent, hinge at your hips (hip flexors), extending your left leg lengthy behind you as you decrease to faucet the precise toe along with your left hand; balancing in your proper leg. Keep your hips sq. to the mat.
  3. You ought to really feel a great stretch in your proper hamstring (again of your proper leg) on the backside of this motion.
  4. Then drive via your entrance proper heel, squeezing your glutes and hamstrings to push your hips ahead. As you accomplish that, explosively sure up, leaving the bottom along with your proper foot as you pull your left knee up in the direction of your chest.
  5. Switch sides, performing single leg deadlifts on the left leg in the course of the subsequent set.

Modification: Follow Rachel, on the left, and carry out a staggered stance deadlift right into a single leg knee drive.

4. Hinge Swing + Dumbbell Clean

Targets: Legs, hips, hamstrings, glutes and core.

dumbbell clean | glute and hamstring workout

How to do a Hinge Swing and Dumbbell Clean:

  1. Stand with toes shoulder-width aside, maintain one dumbbell in every hand at your hips, palms dealing with in in the direction of your physique.
  2. Hinge on the hips, urgent your butt again in the direction of the wall behind you. As your hips return, the dumbbells in your arms swing previous your hips, arms prolonged lengthy.
  3. Then press via your heels to face tall, utilizing the ability in your hips, glutes and hamstrings to swing the dumbbells as much as shoulder peak.
  4. “Catch” the dumbbells at your shoulders, holding them in a entrance racked place.
  5. Repeat for 30 seconds.

5. Hinge Swing + Lunge Thruster

Targets: Legs, hamstrings, glutes, hips, quads, decrease again, abs and core.

dumbbell clean and lunge thruster | dumbbell leg exercise

How to do a Hinge Swing + Lunge Thruster:

  1. Start standing, toes shoulder-width aside, knees bent. Hold one dumbbell in every hand at your sides (overhand grip, palms dealing with in).
  2. Hinge on the hips, urgent your butt again in the direction of the wall behind you. As your hips return, the dumbbells in your arms swing previous your hips, arms prolonged lengthy.
  3. Then press via your heels to face tall, utilizing the ability in your hips, glutes and hamstrings to swing the dumbbells as much as shoulder peak.
  4. “Catch” the dumbbells at your shoulders, holding them in a entrance racked place. This is the hinge swing or clear portion of the motion.
  5. Then step your proper leg again right into a reverse lunge, dropping your proper knee down in the direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
  6. Then drive via your entrance, left heel and glute to return to a standing place.
  7. As you stand, carry out a thruster, urgent each dumbbells overhead.
  8. This is one rep. Repeat on the precise leg for the primary set and swap to the left leg for the second set.

6. Bound + 2 Lunge Jumps Back

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

bound and lunge jumps | explosive bodyweight leg exercises at home

How to do a Forward Bound + 2 Lunge Jumps Back:

  1. Start standing in an athletic stance, toes shoulder-width aside, knees bent, prepared to maneuver.
  2. Hinge on the hips, urgent your butt again in the direction of the wall behind you bend your knees and swing your arms again previous your hips.
  3. Then press via your heels, utilizing the ability in your hips to sure ahead, touchdown softly with bent knees.
  4. Immediately carry out a lunge soar again by dropping down right into a reverse lunge. Step your proper foot again right into a reverse lunge, aiming for 90-degree angles in every knee.
  5. Perform a “lunge jump” by exploding up out of your reverse lunge place and switching legs within the air, so your proper leg lands ahead in a low lunge place and your left leg is now within the again. You’ll transfer backwards as you carry out the lunge soar.
  6. Jump each toes collectively to search out the beginning place. Repeat this sequence of ahead sure and a couple of lunge jumps again for 30 seconds.

Modification: Follow Rachel, on the left, and carry out one dumbbell clear into two reverse lunges (working the identical muscle groups teams in a low affect manner).

7. Sumo Deadlift

Targets: Legs, glutes, hamstrings again (posterior chain) and inside thighs.

What’s the distinction between a Sumo Deadlift and Conventional Deadlift? The sumo deadlift requires extra hip and glute power and traditional deadlifting requires extra hamstring and decrease again power.

sumo deadlift with weights | glute and hamstring workout

How to do a Sumo Deadlift:

  1. Stand with toes wider than hips (sumo squat stance, heels barely in, toes barely out).
  2. Hold one dumbbell in every hand between your legs; palms dealing with in towards one another.
  3. Hinge your hips again as you decrease the dumbbells in a straight line in the direction of the bottom. Think about pushing your hips and butt again in the direction of the wall behind you as you glide the dumbbells down in the direction of the mat.
  4. Then drive via your heels to push your hips ahead, pulling the dumbbells again up in the direction of your hips as you stand tall to return to the beginning of the motion.
  5. This is one rep.

8. Hand Switch Lateral Squat

Targets: Legs, glutes, quads, hips, hamstrings, outer glutes (gluteus medius), inside thighs and core.

hand switch lateral lunge with one heavy dumbbell

How to do a Hand Switch Lateral Lunge:

  1. Start standing, toes wider than shoulder-width (lateral squat stance), with toes dealing with ahead or barely turnout out.
  2. Hold one dumbbell in your left hand.
  3. Sit your hips again, bending your proper knee whereas leaving your left leg straight. Think of performing a single leg squat along with your proper leg whereas your left leg stays straight. Dumbbell involves the within of the precise foot; knees and toes are pointing ahead.
  4. Then, drive off your proper foot to reverse the motion, pushing again to middle. As you hit middle swap the dumbbell to your proper hand.
  5. Immediately push to the left facet, bending your left knee whereas leaving your proper leg straight. This time, consider performing a single leg squat along with your left leg whereas your proper leg stays straight.
  6. Repeat alternating the hand swap lateral squat for 30 seconds.

9. 3 Lateral Bounds + 1 Knee Drive

Targets: Legs, calves, hamstrings, quads, hip flexors and glutes (particularly your outer glutes that help with side-to-side actions).

An awesome decrease physique HIIT train to will increase agility and coordination.

lateral bound and knee drive | lower body HIIT

How to do 3 Lateral Bounds + 1 Knee Drive:

  1. Start standing on the precise facet of your mat along with your toes shoulder-width aside.
  2. Lower down into an athletic stance, knees bent, prepared to maneuver.
  3. Then drive off your proper leg to sure laterally to the left.
  4. Maintaining the loaded squat stance as you carry out 3 lateral bounds; at all times pushing off your outdoors leg (sure left, sure proper, sure left).
  5. On the third sure, carry out a knee drive on the precise leg. Explode off the left foot to depart the bottom, utilizing energy out of your leg. Simultaneously drive your proper knee up in the direction of your chest.
  6. Land softly, then repeat, alternating the leg that performs the knee drive as you go.

Modification: Follow Rachel, on the left, and carry out single leg knee drive from the bottom as a substitute of leaving the bottom.

10. Staggered Hip Thrust

Targets: Glutes (each the gluteus maximus and gluteus medius), hamstrings and hip adductors.

staggered hip thrust with dumbbells and booty band | glute and hamstring workout

How to do a Staggered Hip Thrust:

  1. Place an non-obligatory resistance band 6 inches above your knees.
  2. Lie flat on the ground in your again along with your knees bent and toes flat on the bottom. OR relaxation your higher again on a bench. Hold one dumbbell at your hips, resting in your hip bones.
  3. Stagger your toes, so your proper leg is barely in entrance of your left foot. Kickstand your entrance proper foot, left heel flat on the bottom. Keep 80% of your weight in your left foot, 20% in your entrance proper heel.
  4. Press via the heels to carry your hips (or thrust your hips) till your knees, hips and shoulders kind a straight line. Squeeze these glutes arduous and maintain your abs drawn in so that you don’t overextend your again in the course of the train.
  5. Hold on the prime of the hip thrust for a second earlier than reducing your hips again to the beginning place with management.
  6. Repeat for 30 seconds. Switching your staggered stance for the second set.

11. Glute Bridge Hamstring Walkout

Targets: The again of your legs — hamstrings and glutes.

Glute bridge with hamstring walkout | hamstring workout at home

How to do a Glute Bridge Hamstring Walkout:

  1. Place an non-obligatory resistance band 6 inches above your knees.
  2. Lie flat on the ground in your again along with your knees bent and toes flat on the bottom. OR relaxation your higher again on a bench. Hold one dumbbell at your hips, resting in your hip bones.
  3. Press via the heels to lift your hips off the bottom till your knees, hips and shoulders kind a straight line. This is a glute bridge.
  4. Maintain a glute bridge as you step your left foot out barely, then your proper foot out. Step your left foot out and your proper foot out once more till your legs kind a straight line (or so far as you'll be able to ‘walkout’ whereas sustaining good glute bridge kind).
  5. Then, step your toes again in till your knees are at a 90-degree angle once more.
  6. Repeat this sequence for 30 seconds.

12. Dumbbell Swings

Targets: The hamstrings, butt, hips, decrease again and core.

alternating hand dumbbell swings | glute and hamstring workout

How to do Alternating Hand Dumbbell Swings:

  1. Hold one dumbbell in your proper hand between your legs.
  2. Hinge at your hips, pushing your hips and butt again in the direction of the wall behind you, letting the dumbbell swing between your legs.
  3. Then drive via your heels as you squeeze your glutes to ‘swing’ the dumbbell as much as shoulder-height as you stand tall.
  4. At the height of the swing, or at chest degree, swap the dumbbell to your left hand.
  5. Then once more decrease the dumbbell again between your legs as you push your hips again behind you.
  6. That’s one rep.

A 2-week, excessive depth power coaching program designed that can assist you construct muscle, burn fats AND prepare like an athlete at house!

If you favored this chest and again exercise at house, obtain the FREE, 2-Week Full Body Workout Plan.

HIITStrong full body workout plan

Ready for extra? HIITStrong 35 Day 7: 35-Minute HIIT Arm Workout

Pin this Glute and Hamstring Workout (HIITStrong 35, DAY 6)

Glute and Hamstring Workout with dumbbells | HIIT Workout Plan Day 6

More Leg, Hamstring and Glute Workouts At Home:

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