Name: Playbook - Body By KB - Glute and Hamstring Workout
Uploaded: 2022-09-07T16:31:52.987Z
Duration: 45 min
Description: Glute and Hamstring Workout

Brad

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Rear Foot Elevated Split Squat (dumbbells)

-Back against the bench, bar over lap
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Kas Glute Bridge

- Start with the bar on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side
*reps per side

Smith Machine Reverse Lunge

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Leg Curl Machine

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Glute and Hamstring Workout

Ohhh my glutes on real fire 🔥🔥🔥🙌🏻

Ofelia

Just started working out again and this was perfect. 👏

Nicci

Glute Workout 2

Alternatives for gyms that don’t have the machines or if you don’t have ankle attachments for the kickbacks. Almost maybe include what weights you are using. The timer is a lil bit piercing for the ears haha but that’s okay. I appreciate having the timer reset part. Everything else is awesome

Glute and Hamstring Workout

Community

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