Name: Playbook - Kenna Matta - Glutes & Hamstrings Lower Body Workout
Uploaded: 2022-04-12T20:01:37.597Z
Duration: 60 min
Description: Glutes & Hamstrings Lower Body Workout

Loved the Landmine Sets 🔥 It’s fun to switch it up!!

Alyssa

Loved it!! Already learned so many new workout sets for my first circuit! 💖💖🤗✨✨

This workout will have your glutes and hamstrings on fire. We will be doing squats and deadlifts with a landmine setup and then move into using dumbbells for reverse lunges, glute bridges, and more.

- Holding the end of the landmine bar with feet shoulder width apart
- Push your hips back and down into the squat position
- Push through your heels and engage your glutes to stand up bringing the weight with you
- Remember to keep your chest up and back straight

Landmine squat

- Place the bar just between your feet and grab it with both hands 
- Engage your lats
- Pull the bar up keeping a neutral spine by using your glutes to drive your hips forward 
- Reach full extension keeping your upper body tight

Landmine Deadlift

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Slowly lower back down 
- Keep your tailbone tucked under to close the gap between your lower back and the floor

Dumbbell glute bridge

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Repeat on the other leg

Dumbbell single leg glute bridge

- Hinge at the hips and start in a deadlift position
- Squat back while swinging the dumbbell or kettlebell forward using the momentum and weight to keep you balanced 
- Engage your glutes and raise the dumbbell to about shoulder height

Dumbbell squat swings

Glutes & Hamstrings Lower Body Workout

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Cable glutes & hammys

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Body weight lower body

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Intense lower body

Switched it up a lot to focus more on the glutes this time, but solid baseline for sets!

Quick legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Glutes & Hamstrings Lower Body Workout

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