So i posted a few days ago the first quad day of my split leg workout routine. I’m glad everyone seemed to like the post and i had a lot of messages and positive feedback from people who were giving it a try. I promised i’d follow up with my Hamstrings/Glute workout so here it is.
Hamstrings / Glutes.
Low Box Squats – 4 sets 15 Reps – Try going a few inches below parallel to really get the most from this exercise.
Sumo Squats – 4 sets 15 Reps – Remember to really squeeze the glutes at the top.
Staggered Deadlifts – 2 sets of 15 reps each leg. 4 Sets in total. Stagger your dead lift stance by about 2-3 inches. Really put your weight on that back foot to isolate the glute more.
Romanian Deadlifts – 4 Sets 15 Reps – Go really slow on these and really focus on pushing the hips back and feeling that pull on the hamstrings.
Pull Throughs – 4 Sets 15 Reps – Make sure to really squeeze your glutes at the top of the exercise.
Barbell Hip Thrusters – 4 Sets 15 Reps – These are my absolute favourite for working the glutes, if you find a barbell uncomfortable you can use a weight plate or dumbbell instead. At the top of the movement really squeeze your glutes together and pause there for about 2 seconds before lowering back down.
Glute Kickbacks – 4 Sets of 15 reps each leg. 8 Sets Total. – I personally use a cable attached to my ankle to add extra weight to this but if this is too much for you try using an ankle weight at first. A great way to really finish of those glute muscles and feel the burn!
This is a very intense high volume workout but i have been getting massive results and have noticed a lot of difference in my legs/glutes since i have been training on a split leg day and since using this workout. I am not a personal trainer, i am just sharing with you my own workout for you to try if you like. Don’t forget everybody is different so experiment with a few exercises / rep ranges and find what works best for you.
For tips on getting the most from your workout routine and how to put together your own, see my older posts in the fitness category.
If you are unsure what any of the exercises are i have attached a link below to a great website where you will find a video and description of each exercise and how to perform it correctly.
Don’t forget to let me know if you try it, and feel free to drop me a message.