Uploaded June 2026 | Updated September 2026, 2 weeks ago
Glute and hamstring day!
I am very intentional with my glute and hamstring days because I am making sure I am targeting my glutes in all variations: a heavy compound movement in the shortened position (hip thrusts), a unilateral movement (step-ups), a lengthened movement (RDLs), and an isolation/abduction movement (cable kickbacks).
Before I understood this, I would just go through my workout doing 3 sets of whatever without a proper structure, so I wasn’t hitting my glutes as effectively as I could have. Which is totally fine, movement is movement but I was expecting certain results without a structured routine. This glute and hamstring day will make you feel like you targeted your glutes without leaving anything on the table.
As always, I aim for 10 reps, but due to me using a challenging weight, I may only make it to 6–8. I will continue using the same weight until I can consistently make it to 10 reps with proper form while simultaneously feeling that mind-to-muscle connection.
Full workout:
Hip thrusts 3x10
Glute bias step ups 3x10 (both legs separately)
Single leg rdls 3x10 (both legs separately)
Cable kickbacks 3x12
Glute and hamstring day!
I am very intentional with my glute and hamstring days because I am making sure I am targeting my glutes in all variations: a heavy compound movement in the shortened position (hip thrusts), a unilateral movement (step-ups), a lengthened movement (RDLs), and an isolation/abduction movement (cable kickbacks).
Before I understood this, I would just go through my workout doing 3 sets of whatever without a proper structure, so I wasn’t hitting my glutes as effectively as I could have. Which is totally fine, movement is movement but I was expecting certain results without a structured routine. This glute and hamstring day will make you feel like you targeted your glutes without leaving anything on the table.
As always, I aim for 10 reps, but due to me using a challenging weight, I may only make it to 6–8. I will continue using the same weight until I can consistently make it to 10 reps with proper form while simultaneously feeling that mind-to-muscle connection.
Full workout:
Hip thrusts 3x10
Glute bias step ups 3x10 (both legs separately)
Single leg rdls 3x10 (both legs separately)
Cable kickbacks 3x12
