30-Minute Glute and Hamstring Workout (Overload 30 Day 3)
Build strong, powerful glutes and hamstrings with this efficient 30-minute leg day workout routine. Each circuit includes a base, build and endurance exercise to target both fast-twitch and slow-twitch muscle fibers. Improve athletic performance, increase explosive power and build muscle definition in the back of the legs with this lower body workout.
This is DAY THREE of my Overload 30 Program.
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Day three of my 2-Week Overload 30 Program targets the power-generating muscles of the lower body: the glutes and hamstrings.
The glutes and hamstrings work as a team to power your daily movements, such as walking, running and jumping. Since many of the best lower body exercises (like deadlifts, glute bridges and lunges) hit both the glutes and hamstrings, it makes sense to train these two powerhouse muscles together.
Today’s circuit workout combines my favorite hamstring exercises and glute exercises in an effective “BBE” (base, build and endurance) format. Each exercise serves a slightly different purpose:
- Base Exercise: you’ll start each circuit with a classic strength-training exercise, such as a deadlift. This is where I want you to focus on slow, controlled movements and lifting heavy weights.
- Build Exercise: then, we’ll make the exercise more complex by adding on more dynamic movements and compound exercises to functionally train multiple muscle-groups at once.
- Endurance Exercise: finally, you’ll fatigue the muscle with an exercise that combines strength and power to raise your heart rate and add explosiveness to the workout.
As a personal trainer, I love this workout format because it’s an accessible way to build both strength and power in the glutes and hamstrings without tons of equipment. And as a busy mom, I love this format because it is incredibly efficient and makes me feel strong and powerful in just 30 minutes.
Workout Overview
Build lower body strength in the legs, glutes and hamstrings with this leg day workout at home.
I recommend warming up with hip mobility exercises to improve range of motion and make your squats and lunges more effective.
I suggest doing this hamstring and glute workout once a week as part of a well-rounded workout routine.
Workout Equipment:
Medium to Heavy Set of Dumbbells. I’m using 20-25 lbs.
Workout Instructions:
Follow along with the guided Glute and Hamstring Workout Routine on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 2 Circuits (3 exercises per circuit)
- Timed Intervals (40 seconds work, 20 seconds rest)
- Repeat Each Circuit x3 Sets
- Start with a 1-minute buy in exercise and end with a 2-minute HIIT finisher
Workout Outline
1-MINUTE BUY IN:
- Deadlift and Clean
CIRCUIT ONE:
CIRCUIT TWO:
CIRCUIT THREE:
HIIT FINISHER:
- Box Jumps
- Skaters
1. Deadlift
Targets: All the posterior chain muscles, including the hamstrings, glutes, core, lats and lower back.
How To Do Dumbbell Romanian Deadlifts (RDLs)
- Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
- Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. Range of motion will look different for everyone.
- Drive through your heels to push your hips forward, pulling the dumbbells back up towards your hips and returning to the starting position.
2. Deadlift, Clean and Squat
Targets: Glutes, hamstrings, hips, quads, calves, trapezius, deltoids, lower back, abs and core.
How To Do A Staggered Squat
- Stand with feet in a narrow stance, knees slightly bent. Hold a dumbbell in each hand in front of your hips, palms facing in towards your body.
- Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs. Engage your core to protect your lower back.
- Then, drive through your heels to stand tall, using the power in your legs to drive the dumbbells up towards your chest, catching them at shoulder-height (this is the “clean” portion of the movement).
- Hold the dumbbells at your shoulders, then step your right foot out to the right, feet now wider than hip-width apart. Lower down into a squat position, lowering your hips down parallel to your knees. Drive your knees out toward your outer three toes.
- Drive through your heels to stand tall again, stepping your right foot in, returning to a narrow stance.
- Lower the dumbbells to your hips and repeat, this time performing a deadlift, clean and then stepping out to the left to lower into a squat.
3. Glute-Biased Squat
Targets: Glutes (gluteus maximus, medius and minimus), quads and hamstrings.
How To Do Glute-Biased Squats
- Stand with your feet wider than shoulder-width apart, toes facing forward or slightly out. Hold a single heavy dumbbell vertically between your legs.
- With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core is engaged and the spine is neutral (back flat). You should feel a stretch in your hamstrings (back of the legs).
- Maintain this forward hinge as you lower down into a squat, pushing your hips down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes. If possible, tap the dumbbell to the ground.
- Drive through your heels to stand, maintaining the forward hinge. Keep a slight bend in the knees, maintaining constant tension in the glutes by never standing straight up.
4. Staggered Deadlift
Targets: Legs, glutes, hamstrings, hips, lower back and core.
How To Do Staggered Deadlifts/B-Stance Deadlifts
- Stand with feet hip width apart, knees slightly bent. Hold dumbbells in each hand in front of your thighs, palms facing in towards your body (overhand grip).
- Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
- Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs. Range of motion will look different for everyone.
- Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to the starting position.
5. Split Lunge and Split Deadlift
Targets: Quads, glutes, hamstrings, core and calf muscles.
How To Do Split Lunges and Split Deadlifts
- Stand with feet hip width apart. Hold a dumbbell in each hand at your sides.
- Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. Front thigh is parallel to the floor.
- Then squeeze your left glute, keeping the weight in your front (left) heel as you straighten your left knee, pushing back up to a standing position.
- Then, keep your feet in place as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slight bends in both knees. Range of motion will look different for everyone.
- Drive through your front heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to starting position.
6. Dumbbell Snatch
Targets: Legs, hamstrings, hips, glutes, back, shoulders and deep transverse abdomen (core muscles).
How To Do Dumbbell Snatches
- Start standing, feet shoulder-width apart, knees slightly bent. Place a dumbbell on the floor between your feet.
- Hinge forward at the hips, pushing your hips back towards the wall behind you as you lower down, reaching for the dumbbell with your right hand.
- Then, drive your hips forward as you ‘snatch’ the weight overhead, pulling the weight up with your right arm. Use the power and momentum created by your legs and hips, driving the weight overhead. You should finish standing tall with your right arm straight overhead, right bicep near your right ear.
- With control, lower the dumbbell back down to the ground, returning to starting position.
- Then repeat, this time performing a dumbbell snatch with your left hand.
7. Dumbbell Hip Thrust
Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.
How To Do Dumbbell Hip Thrusts/Glute Bridges
- Sit in front of a bench or chair, feet flat on the floor and hip distance apart. Lean back, resting your upper back on the bench. Hold one dumbbell at your hips, resting on your hip bones.
- Press through the heels to lift your hips until your knees, hips and shoulders are forming a straight line. Pull the belly button in towards the spine to protect the low back and prevent overextension.
- Hold at the top of the hip thrust for a moment, squeezing your glutes at the top, before lowering your hips back to the starting position with control.
FAQs
Can I Train Glutes and Hamstrings On The Same Day?
Yes, the glutes and hamstrings work together in many movement patterns, especially hip extension and knee flexion. Training them on the same day is both efficient and effective — perfect if you’re short on time and looking for an challenging leg and glute workout.
What Are The Best Glute and Hamstring Exercises for Women?
Some of the best leg day exercises for women include hip thrusts, Romanian deadlifts (RDLs), glute bridges, walking lunges, step-ups, and kettlebell swings. These exercises target both the glutes and hamstrings and help build a strong, toned lower body.
Will Lower Body Workouts Make My Legs Bulky?
Not unless you’re training specifically for muscle size with heavy loads and a surplus of calories. For most women, these workouts will help strengthen, sculpt, and tone the lower body — creating a more defined shape, not bulk.
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