Workouts · Strength

Glutes & Hamstrings in 30

Thrusts, hinges, and single-leg work for the whole posterior chain — the muscles that power everything.

30 minintermediatedumbbell · bandstrengthmoderate
Why it works. A strong posterior chain protects the lower back and drives nearly every athletic movement.

Warm-up

March in place — 45s
Bodyweight glute bridges, slow — 45s
Standing hip circles — 30s

The workout

  1. hip thrust — 4 × 12 reps
    rest 60s
  2. dumbbell rdl — 4 × 10 reps
    rest 60s
  3. curtsy lunge — 3 × 8 each side
    rest 45s
  4. glute bridge — 3 × 15 reps
    rest 40s
  5. dumbbell single leg deadlift — 2 × 8 each side
    rest 45s

Cool-down

Hamstring stretch, each side — 45s
Figure-four glute stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

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