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15 Min GLUTES and HAMSTRINGS WORKOUT at Home with Dumbbells
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15 minute lower body dumbbell workout focusing on the hamstrings and glutes!
This dumbbell hamstrings and glute workout will involve supersets! Each exercise is supersetted immediately by Romanian Deadlifts. This is a great opportunity to practise this movement. Below are afew key points to remember when performing the Romanian Deadlift:
Feet hip width apart, toes slightly out and knees soft.
Squeeze shoulder blades together, chest open and core tight as you perform entire movement.
Begin to push hips back, keeping back neutral. Gaze is neutral with head inline with spine.
Keep dumbbells close to body entire time.
Only lower to where you feel slight stretch in back of legs. DON’T STRAIN.
To rise, push through heels and drive hips in, exhaling as you do so.
All you will need is X 2 dumbbells, a soft chair or bench to perform hip thrusts on and a towel/mat for the plank challenge if joining me for this month!
The following glute and hamstring exercises will be performed for 30 seconds, followed straight away with the Romanian deadlift for 30 seconds before we have a 30 second break.
We then move onto the next exercise followed by Romanian deadlift and so on!
SUMO SQUAT
SUMO DEADLIFT
ALTERNATING CURTSEY LUNGES
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT (Opposite Side)
KNEELING GLUTE SQUEEZE
SLOW HIP THUST
FASTER PACE HIP THRUST
SINGLE LEG THRUST
SINGLE LEG THRUST (Opposite Side)
Please ensure you fully warmup prior for at least 5 minutes. Pay particular attention to your hamstrings.
STOP immediately if you feel any pressure in lower back as with any movement, particularly with a hamstring workout.
This hamstring workout at home is perfect for progressive overload over time and is also a great option at the gym too!
I hope you all enjoy this leg workout with dumbbells and feel it how in the right places!!
Cx
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
This dumbbell hamstrings and glute workout will involve supersets! Each exercise is supersetted immediately by Romanian Deadlifts. This is a great opportunity to practise this movement. Below are afew key points to remember when performing the Romanian Deadlift:
Feet hip width apart, toes slightly out and knees soft.
Squeeze shoulder blades together, chest open and core tight as you perform entire movement.
Begin to push hips back, keeping back neutral. Gaze is neutral with head inline with spine.
Keep dumbbells close to body entire time.
Only lower to where you feel slight stretch in back of legs. DON’T STRAIN.
To rise, push through heels and drive hips in, exhaling as you do so.
All you will need is X 2 dumbbells, a soft chair or bench to perform hip thrusts on and a towel/mat for the plank challenge if joining me for this month!
The following glute and hamstring exercises will be performed for 30 seconds, followed straight away with the Romanian deadlift for 30 seconds before we have a 30 second break.
We then move onto the next exercise followed by Romanian deadlift and so on!
SUMO SQUAT
SUMO DEADLIFT
ALTERNATING CURTSEY LUNGES
STAGGERED ROMANIAN DEADLIFT
STAGGERED ROMANIAN DEADLIFT (Opposite Side)
KNEELING GLUTE SQUEEZE
SLOW HIP THUST
FASTER PACE HIP THRUST
SINGLE LEG THRUST
SINGLE LEG THRUST (Opposite Side)
Please ensure you fully warmup prior for at least 5 minutes. Pay particular attention to your hamstrings.
STOP immediately if you feel any pressure in lower back as with any movement, particularly with a hamstring workout.
This hamstring workout at home is perfect for progressive overload over time and is also a great option at the gym too!
I hope you all enjoy this leg workout with dumbbells and feel it how in the right places!!
Cx
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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