At-Home Hamstring And Glute Workout

Team Beast athlete Leslie McCatherine discusses an at-home hamstring and glute that is both challenging and effective!

Some of you may not have access to a nearby fitness facility, your schedule might be too tight or maybe you just don’t have the money to spend on a costly gym membership. Whatever the reason may be, working out at home is not only economical, but also convenient. This at-home hamstring and glute workout is the perfect example of that. In fact, it’s the perfect way to jumpstart your fitness journey.

The main goal of this workout is to introduce lifting into your daily routine, while also beginning to build lean muscle mass. The equipment required to perform this home hamstring and glute workout is a set of dumbbells, a resistance band and a stability ball. All of these pieces of equipment you can find at your local Walmart or Dick’s Sporting Goods stores. This workout should be able to be performed in about 45 minutes to an hour.

Warm-up before you start and remember to focus on form throughout the entire exercise.

At-Home Hamstrings & Glute Workout

Cardio: Walk 20 minutes at a fast pace.

Walking Single-leg/Straight-leg Deadlifts: Start out with 4 sets x 20 reps of (with or without weight). Make sure you keep your knees slightly bent and go slow enough to feel the stretch.

Stability Ball Squat: 3 sets x 15 reps – Squat down till your quads are parallel to the floor.

  • Superset 1:

Hamstring Supine Stability Ball Leg Curls: 3 sets x 15 reps – Keep your back straight throughout the entire exercise to prevent injury. Focus on squeezing those hamstrings at the top.

Dumbbell Front Squats: 4 sets x 15 reps – Position your feet outside hip width and toes facing out slightly. Bend at the knees, move your hips back and maintain the natural arch in your lower back while performing these.

  • Superset 2:

Explosive Jump Squats: 4 sets x 15 reps – No weights and no resting at the bottom.

Dumbbell Stiff Leg Deadlifts: 4 sets x 15 reps.

  • Superset 3:

Standing Calf Raises (on stairs): 4 sets x 15 reps – Make sure you are holding onto something the entire time. Hold your position at top for 5 seconds and then lower your heels until you feel a stretch in your calf muscles.

Standing Leg Curl with Resistance Band (Pull) or Dumbbell Hamstring Curls: 4 sets x 15 reps. Stretch for 10 minutes.


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