4
4
LEG DAY
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?
✅ Hip Thrusts
✅ RDLs
✅ Glute Bridges
✅ Lunges
✅ Step Ups
✅ Kettlebell Swings
Leg Workout
1
DEADLIFT
Targets:
All the posterior
chain muscles, including
the hamstrings, glutes,
core, lats and lower back.
2
GLUTE-
BIASED
SQUAT
Targets:
Glutes (gluteus maximus, medius and minimus), quads and hamstrings.
3
SPLIT
LUNGE +
SPLIT
DEADLIFT
Targets:
Quads, glutes, hamstrings, core and
calf muscles.
4
DUMBBELL
SNATCH
Targets:
Legs, hamstrings, hips, glutes, back,
shoulders and core.
1. Deadlift 2. Squats 3. Split Lunge + Split Deadlift 4. Snatches
DO IT:
40 secs work, 20 secs rest.
SCREENSHOT WORKOUT
Full Workout
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FULL Workout
At Home!
Full Workout
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