These days, it seems like there are two main things that people want to get from their workouts…
They either want to be strong, or they want to be "toned". By “toned”, I'm talking about having a low body fat percentage with a good foundation of muscle.
I would love both of these things! How about you?
Whether you work out for the looks, to perform your best, or to be healthier overall ... Training your leg muscles is important. Your legs house the biggest muscles in your body, two of them being your glutes (the biggest) and hamstrings.
If you're here for some awesome glute and hamstring workouts, I've got you! In this article, I cover some of the best glutes and hamstrings exercises I know as well as a few full workouts you can try.
Before we dive in, let's talk a little bit more about your glutes and hamstrings. I'll cover the benefits of a glutes and hamstrings workout, the anatomy of these muscles, and more.
The Benefits of a Glutes and Hamstrings Workout
There are a ton of different ways that glute and hamstring workouts can help out. No matter what kind of results you're looking for, they offer benefits in and out of the gym!
Improved Performance
Strong glues and hamstrings make a big difference in your performance in general. This is true for athletes just as much as the average gym-goer.
In fact, both stronger glues and hamstrings have been shown to improve multiple aspects of performance (2, 3). Your glutes and hamstrings are major work horses behind speed, agility, and power.
Improved Posture
Posture is something that I believe is overlooked all too often. Our posture can impact the way that we feel and our quality of life in a major way. After all, posture plays a key role in how your body functions day in and day out.
Well, healthy glutes and hamstrings can help with the posture of your pelvis, hips, back, and legs (4, 5).
Improved Aesthetic Appeal
A lot of people work out so they can look better. I mean, I can't be the only one!
Every single one of us checks ourselves out in the mirror. Working to become a healthier and stronger version of yourself can be a great source of motivation. I'm constantly wanting to see myself improve, and I'm sure you feel the same way.
Glute and hamstring workouts can help improve the way your legs look in a major way. Ladies in particular are always after strong and toned glutes, that's just the truth!
With the right glutes and hamstrings workout, and the right nutrition plan, these muscles can get bigger and stronger. This can really help with the way pants fit and the overall appearance of your legs.
Maybe just my personal preference, but muscular glutes and hamstrings look great in a pair of jeans!
Muscles In Your Glutes and Hamstrings
The muscles of your glutes and hamstrings are extremely important. They play a big part in your lower body strength and stability.
The glutes and hamstrings are actually both made up of three different muscles. So let’s take a look at which muscles these are.
Muscles In Your Glutes
Gluteus Maximus
The gluteus maximus is the most notable muscle in your glutes. It's also the largest and strongest muscle in your glutes. The gluteus maximus is responsible for movement in your hip and thigh. This includes both extending your hips and rotating at your hip joint.
When it comes to daily movement, we use them all the time. Standing up, climbing stairs, and even running are just a few examples.
Gluteus Medius
The gluteus medius is the muscle on the outer side of your pelvis. This muscle is primarily used to abduct your leg. This means moving your leg out to the side, or away from, your body.
In addition to that, they can also help stabilize your pelvis when you run or walk.
Gluteus Minimus
This is the smallest of the three muscles in your glutes. It actually works with your gluteus medius to abduct your leg as well. Not only that, but the gluteus minimus is used to rotate your thigh and stabilize your hips.
Muscles In Your Hamstrings
Biceps Femoris
This is the largest muscle in the hamstrings, and gives them most of their appearance. It also has a long head and a short head.
The biceps femoris works to help your body with knee flexion. Think about bringing the back of your heel up to touch your butt, that's what this muscle helps with. The long head also helps support hip extension (pushing your hips forward).
Semitendinosis
This hamstrings muscle runs down the inner part of your thigh. It works to support your body’s knee flexion and hip extension. In addition to this, it can help your knee internally rotate when it’s bent.
Semimembranosis
This is the muscle of the hamstrings that is closest to the midline of your body. It's very similar to the semitendinosis, but plays more of a supporting role in a lot of the same movements.
Best Glutes and Hamstrings Exercises
Before we get into the full glutes and hamstrings workout, we'll start with the exercises. That way, you can pick and choose your favorites anytime you want to switch things up!
There are a lot of different ways that you can program your glutes and hamstrings workout. These exercises will give you some options!
I'll list out the exercises along with a brief explanation on how to do each.
Hip Thrusts
Hip thrusts are one of the classics. This exercise can be excellent in building strength in both your glutes and hamstrings.
1. Before you get started, place a loaded barbell on the ground to the side of a bench. Sit between the barbell and the bench, resting your upper back on the bench.
2. Extend your legs out in front of you and roll the barbell over your legs into your hip crease. From here, you may wrap the bar with a towel or use some padding to protect your hips.
3. Point your knees toward the ceiling and plant your feet on the ground. Grab the bar with an overhand grip slightly outside of your hips. This is the starting position.
4. Drive through your heels and squeeze your glutes to push your hips and the barbell toward the ceiling. Keep going until your knees, hips, and back are all in a straight line.
5. Squeeze your glutes at the top of the movement and pause for a second.
6. Now, slowly lower your hips back to the ground to complete one rep. You can repeat this for as many reps as you like or have programmed.
Romanian Deadlifts (RDLs)
Romanian deadlifts are another great exercise for your glutes and hamstrings workout. They allow for a good stretch in the hamstrings and glute squeeze to finish the movement.
1. Stand upright, holding weight directly over your thighs. This can be a barbell, dumbbell, or even kettlebells.
2. Hinge at your hips, lowering your upper body while keeping the weight close to your legs. Maintain a slight bend in your knees while also keeping your back flat throughout the movement.
3. Once you've gone as low as you can, or roughly shin height with the weight ... Pull through your hamstrings and squeeze your glute to reverse the movement.
4. Once you are fully upright, squeeze your glutes for a second before repeating the movement.
Step-Ups
Step-ups can be done on a box, bench, or really any elevated surface. Just make sure the surface isn't too high. It shouldn't be much higher than your knees. You can do this with weights by holding a pair of dumbbells at your side, or without them.
1. Stand close to a box or bench placed directly in front of you.
2. Step onto the box with one leg, leaving your opposite leg on the floor behind you.
3. Drive through your front leg and squeeze your glutes to bring your back foot up to the box.
4. Once both feet are on top of the box, reverse the movement by stepping back down with the same foot you lead with. Do this in a slow and controlled manner, one leg at a time to avoid falling off or losing control.
5. Repeat this movement again, this time starting with your opposite leg. Do this for the same number of repetitions with each leg.
Good Mornings
These are yet another great glutes and hamstrings exercise. You can do this with or without weight. Hold a weight plate close to your chest or rest a barbell on your back if you do plan to use weight. Without weight, just cross your arms over your chest, resting your hands on the opposite shoulder.
1. Stand upright with or without the weight, depending on which variation you chose. Make sure to keep a slight bend in your knees and your back straight.
2. Brace your core, pull your shoulders back, and begin hinging forward at your hips. Exhale on the way down.
3. Slowly push your hips back until your back is almost parallel with the ground.
4. Inhale, press your hips forward, and return to a full stand.
5. Repeat for as many times as programmed.
Kettlebell Swings
This is another good glutes and hamstrings exercise. With kettlebell swings, you'll get a real good sweat going.
1. Stand upright, holding the handle of a kettlebell with both hands in an overhand grip. Space your feet slightly outside of shoulder width apart.
2. Throughout the entire movement, brace your core, keep your back flat, and your head and neck in line with your spine.
3. Hike the weight behind you like you are hiking a football, bringing the weight between your legs. You should touch your forearms to your inner thighs. No, I’m not telling you to literally throw the kettlebell behind you … that’s a recipe for disaster. You should be holding the kettlebell tightly the entire time.
4. Next, you are going to swing the kettlebell up to shoulder height, using the power from your legs and hips to drive it upwards. You will stand up straight and squeeze your glutes together locking out the knees and hips at the top.
5. When the kettlebell reaches chest-height, allow gravity to bring the kettlebell to its starting position between your legs.
6. Repeat this in one, fluid motion for a set number of reps.
Glute and Hamstring Workouts
Now that you have some great exercises, let's get into some full glute and hamstring workouts.
I included a full beginner, intermediate, and advanced workout!
Beginner Glutes and Hamstrings Workout
| Exercise | Sets | Reps |
| Bodyweight Glute Bridge | 4 | 12-15 |
| Barbell Good Mornings | 4 | 12-15 |
| Box Step-Ups (12") | 4 | 10 Each Leg |
| Leg Curls | 4 | 10-12 |
Intermediate Glutes and Hamstrings Workout
| Exercise | Sets | Reps |
| Hip Thrusts | 4 | 8-12 |
| Dumbbell RDLs | 4 | 8-12 |
| Dumbbell Box Step-Ups (18") | 4 | 8 Each Leg |
| Leg Curls | 3 | 10-12 |
| Kettlebell Swings | 3 | 15-20 |
Advanced Glutes and Hamstrings Workout
| Exercise | Sets | Reps |
| Barbell Hip Thrusts | 4 | 8-10 |
| Barbell RDLs | 4 | 8-10 |
| Dumbbell Box Step-Ups (20") | 4 | 10 Each Leg |
| Dumbbell Walking Lunges | 3 | 10 Each Leg |
| Leg Curls | 3 | 10-12 |
| Kettlebell Swings | 3 | 30 |
Want To Take Your Workouts & Results To The Next Level?
These are just three examples of what your glute and hamstring workouts can look like. However, there are so many other workouts and exercises you can try out.
Not only that, but your glutes and hamstrings are only two of the muscle groups in your body. For a well rounded physique, you'll want to train every muscle group!
At the same time, how your workouts and workout program looks as a whole can vary depending on your goals. Not to mention, another crucial component to see results is your nutrition!
If you're not sure exactly where to start or what to do, I get it. Starting your health and fitness journey can be confusing and overwhelming. On the other hand, if you've been training for some time now but still aren't seeing the results you want to see ... Knowing what that next step is can also be difficult.
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References:
(1) Schoenfeld, Brad J et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 46,11 (2016): 1689-1697. doi:10.1007/s40279-016-0543-8.
(2) Gallego-Izquierdo, Tomás et al. “Effects of a Gluteal Muscles Specific Exercise Program on the Vertical Jump.” International journal of environmental research and public health vol. 17,15 5383. 27 Jul. 2020, doi:10.3390/ijerph17155383.
(3) Maeo, Sumiaki et al. “Hamstrings Hypertrophy Is Specific to the Training Exercise: Nordic Hamstring versus Lengthened State Eccentric Training.” Medicine and science in sports and exercise vol. 56,10 (2024): 1893-1905. doi:10.1249/MSS.0000000000003490.
(4) Ludwig, Oliver et al. “Muscular Strategies for Correcting the Pelvic Position to Improve Posture-An Exploratory Study.” Journal of functional morphology and kinesiology vol. 9,1 25. 29 Jan. 2024, doi:10.3390/jfmk9010025.
(5) Leong, Chee-Hoi et al. “Posterior chain and core training improves pelvic posture, hamstrings-to-quadriceps ratio, and vertical jump performance.” The Journal of sports medicine and physical fitness vol. 64,1 (2024): 7-15. doi:10.23736/S0022-4707.23.15171-1
(6) Plotkin, Daniel L et al. “Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift.” bioRxiv : the preprint server for biology 2023.06.21.545949. 5 Jul. 2023, doi:10.1101/2023.06.21.545949. Preprint.
(7) Maeo, Sumiaki et al. “Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths.” Medicine and science in sports and exercise vol. 53,4 (2021): 825-837. doi:10.1249/MSS.0000000000002523.
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