Hamstrings and glutes workout, packed with hip thrusts, sumo squats and Romanian deadlifts! 4 sets of each exercise with a staple of hip thrust variation to target the hamstrings!

For this lower body workout, you will need a pair of dumbbells and a glute band.

Optional is a chair/bench for hip thrusts however you can perform bridges on your mat if you prefer.

Also optional, is one larger weight such as a kettlebell, barbell or dumbbell for certain movements such as hip thrusts and sumo squats.

The dumbbells I am using for your reference are 17.5kg each and one larger dumbbell for hip thrusts and sumo squats of 25kg.

The staple is a triset of hamstring thrust, hold, then full range again! The timer there will be 30/30/30 with 30 seconds rest!

The timer for the exercises performed for 4 sets are varied between 40 seconds and 50 seconds of work.

Please take your time moving from one exercise to the next. If it takes afew seconds to get into position etc simply take those!

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

HIP THRUSTS W/ BAND
HIP THRUSTS NO BAND!

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

RDL

SUMO 1 1/2 REPS

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

STAGGERED RDL 1 1/2 reps

GOOD MORNINGS*

STAPLE:
HAMSTRING THRUST - HOLD - THRUST!

x2 SUMO SQUAT TO x2 RDL

Finisher:

SUMO TO RDL
BODYWEIGHT ONLY!
1/2 REP SUMO SQUAT BURNOUT!

IMPORTANT; if new to Good Mornings, please perform with either bodyweight or a light weight. It is a similar hinge movement at the hips to a Romanian Deadlift however the weight is held high on body. It is important to be careful with this movement. Slowly lower to where you feel comfortable. It will create a stretch in the hamstrings.

During the second set, I place the dumbbell behind my neck. This should be only considered if you are confident with this movement and have a weight suitable.

This is a demanding workout so it is important to make it your own workout as you work through it. There are a lot of movements that involve hinging at the hips and it is vital to stop and perform with lighter weights or bodyweight if your lower back becomes aggravated in any way.

As well as the hamstrings and glutes, your adductors, back and core all are working throughout!

I hope you really enjoy this session! Take it slow, focus on the contraction of glutes at top of hip thrusts, push out against the glute band throughout, relax into the stretch during the RDLs and really push those hips back during the sumo squats!

You can do it!!!

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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