Strength · 20 min

Glutes and Hamstrings

Hip thrusts, Romanian deadlifts and single-leg work for the back of your legs.

• 20 minutes
• Regular
• Dumbbell, Bench, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You load the hip hinge two ways, a Romanian deadlift and a hip thrust, then work each leg alone with single-leg deadlifts, bridges and curtsy lunges. Strong glutes and hamstrings support your knees and lower back. Move slowly on the way down and squeeze hard at the top.

Kit

Dumbbell, Bench, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place40 s
   • Glute Bridge12 reps
   • Hip Hinge Drill10 reps
   • Leg Swing15 s each side

2. Hinge and thrust3 rounds

   Z4 Work
   • Dumbbell Romanian Deadlift8 to 12 reps
   • Dumbbell Hip Thrust8 to 12 reps

3. One leg at a time2 rounds

   Z4 Work
   • Single Leg Romanian Deadlift6 to 10 reps each side
   • Single Leg Glute Bridge8 to 12 reps each side
   • Curtsy Lunge6 to 10 reps each side

4. Cool down

   Z1 Recover
   • Figure Four Stretch30 s each side
   • Standing Hamstring Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.