4
4
LEG EXERCISES
GLUTES + HAMSTRINGS
Leg Workout
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.
Leg Workout
What Are The Best
Glute and Hamstring Exercises?
✅ Deadlifts
✅ Lunges
✅ Step Ups
✅ Swings
Leg Workout
1
SUMO
DEADLIFT +
CLEAN
Targets:
Legs, hips,
hamstrings, glutes, quads, outer glutes, inner thighs,
abs and core.
2
REAR FOOT
ELEVATED
DEADLIFT
Targets:
Hamstrings,
gluteus maximus and
core.
3
BULGARIAN
SPLIT SQUAT
Targets:
Legs, glutes,
quads, hamstrings, hips
and core.
4
DEALIFT
CLEAN
KNEE DRIVE
Targets:
Legs, glutes, hamstrings, hips, quads,
core and low back
muscles.
1. Deadlift + Clean Squat 2. Rear Foot Elevated Deadlift 3. Bulgarian Split Squat 4. Deadlift Clean Knee Drive
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
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Full Workout
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