💕 REFER A FRIEND NOVEMBER PROMO 💕

Refer a Friend & Receive a $20 Amazon Gift Card

Live stream preview

Watch this video and more on Over Fifty Fitness

Watch this video and more on Over Fifty Fitness

Start your free trial Learn more

Already subscribed? Sign in

Glute & Hamstrings Workout

Strength • 34m
47 comments

Build the glutes and hamstrings to keep your knees, hips and low back happy. Using some of my favourite exercises we'll start with a glute activation series, followed by a plyo drill to work the power of the glutes & hamstrings and then finish it off with a strength circuit.

And stick around till the end if you want a good giggle.

Tools: heavy dumbbells & booty band

Glute Activation
4 x 20sec
Frog bridge
Side plank
Side plank & clam
Glute bridge rocks

Glute & Hamstring Power
2 x 20 sec
Single leg plyo glute bridge
Single leg plyo glute bridge

Glute & Hamstring Strength
2 x 45 sec
Good morning single leg kickback
Alt banded lunges

2 x 45 sec
1.5 squat
Staggered stance 1.5 RDL
Staggered stance 1.5 RDL

00:00 Introduction
01:06 Warm up
03:53 Glute activation
12:17 Glute & hamstring power
15:40 Glute & hamstring strength
26:06 Cool down & stretch
33:45 Where I sing like Adele

Up Next in Strength

  • Total Body Conditioning MetCon
    32:14
    Total Body Conditioning MetCon

    Total Body Conditioning MetCon

    Whew! This one is going to get your heart rate up! Using a couple of pairs of dumbbells we'll cycle through a total body metabolic conditioning (Metcon) with different work times, depending on the exercise.

    Using a longer timed interval you'll work the larger muscles of the body with a strength ...

  • Resistance Band & Booty Band Strength...
    34:26
    Resistance Band & Booty Band Strength...

    Resistance Band & Booty Band Strength...

    Using a resistance band and a booty band you will hit all your muscles - with some extra love to your glutes with my Glute Burnout Finisher.

    This is also the perfect travel workout too. Since tubing takes up very little space in a suitcase. This workout is also low-impact, osteo-friendly and pe...

  • BOSU [Optional] Metabolic Conditionin...
    42:56
    BOSU [Optional] Metabolic Conditionin...

    BOSU [Optional] Metabolic Conditionin...

    You will love this workout - regardless of whether or not you have a BOSU ball. Working at different timed intervals, with a focus on multi-joint/compound exercises, you'll be led through a fast-paced, calorie-torching metabolic conditioning workout.

    Low-impact options are shown, the BOSU is co...

47 Comments

×