The Best Workout for Hamstrings and Glutes

Are you looking to build strength and definition in your hamstrings and glutes? You’ve come to the right place. This blog will provide the best exercises to target these important muscle groups, so you can get the results you want. Take the guesswork out of your workout routine and start seeing results today!

Quick facts: Best Workout For Hamstrings And Glutes

  • ✅ Squats are the most effective exercise for building strength and muscle in the hamstrings and glutes: American Council on Exercise (ACE)
  • ✅ Working the glutes and hamstrings in combination with each other can lead to better results: Harvard Health Publishing
  • ✅ Lunges, deadlifts and hip thrusts are all effective exercises for strengthening the hamstrings and glutes: National Academy of Sports Medicine (NASM)
  • ✅ Including hamstring and glute exercises in your workout routine can help reduce the risk of injury: American College of Sports Medicine (ACSM)
  • ✅ Stretching can help improve flexibility and range of motion in the hamstrings and glutes: Mayo Clinic

Warm Up

Warming up your hamstrings and glutes is essential before any sort of workout. Doing a few dynamic stretches and glute activation exercises will prepare your muscles for the workout and help you get the most out of it. It can also help you avoid injuries.

Let’s look at some warm up exercises you can do before you start your workout:

Dynamic stretching

Dynamic stretching is an effective way to warm up prior to physical exercise or athletic activities. It involves a series of controlled, fluid movements that involve taking joints through their full range of motion, while gradually increasing the intensity of the stretch. This type of stretching is beneficial as it helps to decrease risk of injury by improving flexibility and range of motion, while also preparing the body for exercise by increasing blood flow and muscle temperature.

Some examples may include:

  • High knee walking
  • Hip swings
  • Leg swings
  • Lunge twists

Dynamic stretching should be completed prior to any type of physical activity in order to properly activate the muscles that will be used during the activity.

Foam rolling

Foam rolling is an effective way to warm up the hamstrings and glutes. It is a type of soft tissue therapy that involves applying pressure on certain parts of the body in order to relieve muscle tension, improve circulation, reduce pain and improve range of motion.

Foam rolling can be used as a warm-up for any workout session or can be used on its own for recovery. When using the foam roller for hamstrings and glutes, move slowly over the entire area and focus on areas that feel particularly tender or tight. Foam rolling helps break up adhesions in the muscles due to overuse and should be done at least once per day to help keep muscles relaxed and limber.


Building strong hamstrings is a vital component for anyone wanting to become athletic and reduce their risk of injury. Hamstring exercises like the Romanian Deadlift, Glute Bridge and Reverse Lunge are effective at targeting these muscles.

Let’s take a look at the best exercises for developing hamstrings and glutes:

Romanian Deadlift

The Romanian Deadlift is a great exercise for targeting both hamstrings and glutes. This exercise involves a barbell, which is lowered from the hips to the floor in a controlled manner. It is important to keep the back straight and maintain tension in the hamstrings throughout the motion. When performing this exercise, it is important to maintain good form and not allow the lower back to round, as this can lead to injury.

The Romanian Deadlift can be performed with either one or two dumbbells or a barbell and can be done for reps or as part of a circuit training program. Additionally, it can be done by using varied weights on either side of the body depending on fitness level. This exercise helps strengthen and build muscle in both the hamstrings and glutes, making it an excellent all-round workout!

Glute-Ham Raise

The Glute-Ham Raise (GHR) is a great exercise for strengthening the hamstrings and glutes. This exercise involves keeping your body in a straight line as you raise and lower your lower back, hips and legs in a bent position. The GHR can be done with or without weights, depending on how experienced you are. A beginner should start without weights, using only their body weight to complete the exercise. As you become more advanced, you may add some weights to help increase the resistance and difficulty of the exercise.

To perform this exercise correctly, your hands should be shoulder-width apart on the bars for support with your toes planted firmly on the floor. Make sure to keep your core tight as you rise and lower in control. If done properly, this exercise can improve hamstring strength, flexibility and balance; all critical components for an athlete looking to increase their performance and prevent injury.

Lying Leg Curls

Lying Leg Curls, also known as Hamstring Curls, are a great way to target the hamstrings and glutes. They help to build strength, power and hypertrophy in the hamstring muscles.

To perform this exercise, you will need a piece of exercise equipment called a leg curl machine. Take a prone position on the bench and position your feet under the pads. Flex your hamstrings by curling your legs towards your butt while keeping your torso flat on the bench. Exhale as you do this movement and slowly return to starting position while inhaling.

To increase intensity, you can add weight such as dumbbells or ankle weights to your legs when performing this exercise. Make sure to keep good form throughout each set for maximum efficiency.


Working out your glutes is an important part of any effective workout routine. The good news is that there are a number of exercises you can do to target your glutes and hamstrings. In this article, we will discuss some of the best exercises for glutes and hamstrings that you can add to your workout regimen:

  • Exercise 1
  • Exercise 2
  • Exercise 3
  • Exercise 4
  • Exercise 5

Hip Thrusts

Hip Thrusts are one of the most effective exercises for working your hamstrings and glutes. This exercise is a compound movement that targets both the gluteus maximus and the hamstring muscles. It is performed by lying down on your back, with a weight (often a barbell) resting on your hips and pushing upwards against it. You should keep your core region tight in order to stabilize your body and then drive with your heels from a bent knee position up to an extended leg position, before lowering back again to the starting point.

Hip thrusts are well known for their ability to activate both muscle groups simultaneously, which can be beneficial for optimal muscle growth and development in this region. Furthermore, hip thrusts help to reinforce correct hip mechanics which can lead to improved sports performance with other activities such as squats and sprinting.

Glute Bridges

Glute bridges are a great exercise to target and strengthen the glutes and hamstrings. This workout is simple to perform but can yield powerful results.

Begin by lying on your back with your knees bent and feet flat on the floor. Press down into your feet, engaging your glutes as you slowly raise your hips off the ground until your body forms a straight line from shoulders to knees. Hold this bridge position for a few seconds before gently lowering yourself back down to the starting position.

Glute bridges are best performed with light resistance such as ankle weights or a weighted barbells held across the hips during each rep if you desire more of an intense workout. Keep in mind that while performing glute bridges, it is important to ensure that you stay in the proper form and keep control of each repetition. Doing so will ensure maximum muscle activation during each rep.

Single-Leg Glute Bridges

Single-leg glute bridges are an excellent exercise for strengthening and toning the glutes and hamstrings. This unilateral movement isolates each leg, allowing for greater muscle activation in each hip. The motion of a single-leg glute bridge requires that you extend your hips using primarily your glutes and hamstrings, with secondary assistance coming from your core.

To properly perform a single-leg glute bridge, start by lying on the ground with your knees bent and feet flat on the floor. Lift one foot off the ground and drive through your opposite heel to lift your hips up off the ground until your body is forming a straight line from knee to shoulder. Hold this position for 2-3 seconds while squeezing the muscles in both legs before slowly reversing the motion to return to the starting position.

Cool Down

Cooling down after a strong workout is an important, yet often overlooked part of exercise. Not only does cooling down help prevent injuries, but it also aids in muscle recovery and can even improve your performance.

Here, we’ll look at how to properly cool down after working out your hamstrings and glutes:

Static stretching

Static stretching is a classic technique for improving flexibility and relieving muscle tension. It involves the slow and controlled lengthening of muscles to their maximum range of motion while maintaining a steady breathing pattern and minimal force. Static stretching can be performed before or after a workout, depending on preference and desired outcome.

When performed after a workout, static stretching helps to reduce the muscle soreness that may occur during recovery – a particularly important element for those with hamstrings and glutes that get overworked from running or jump squats.

The benefits of static stretching include:

  • Improved blood circulation
  • Increased flexibility
  • Enhanced joint range of motion
  • Decreased risk of injury due to tight muscles
  • Improved posture
  • Improved ability to perform daily activities

Foam rolling

Foam rolling is a valuable tool for helping cool down after a workout, especially one that targets the hamstrings and glutes. The foam roller is used to massage and stretch tight muscles, releasing tightness and tension in the body. It helps promote blood flow and circulation to the muscles, relieving soreness or pain. It also helps to reduce fatigue and improve flexibility in the hamstrings and glutes.

The foam roller can be used before or after your workout to provide instant relief from tightness in the lower body as well as improved performance during your exercises. To use, simply press into the foam roller with your body weight while you roll back and forth on it, moving slowly over any area of tension or pain.

Additionally, you can use other pieces of equipment such as resistance bands or Therabands to actively stretch out any knots or trigger points you may find along your leg muscles. This will help relax tired muscles faster so that they are ready for future workouts.

FAQs about: Best Workout For Hamstrings And Glutes

Q1: What exercises are best for hamstrings and glutes?

A1: Squats, lunges, hip bridges, deadlifts, and step-ups are all great exercises for targeting the hamstrings and glutes.

Q2: How many reps and sets should I do for each exercise?

A2: Generally, 3 sets of 8-12 reps is a good starting point for most exercises. However, this may vary depending on your fitness level and current goals.

Q3: How often should I do these exercises?

A3: It is recommended to do these exercises 2-3 times a week for optimal results.

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