6

6

LEG EXERCISES

FOR STRONGER GLUTES  + HAMSTRINGS

Why Train Glutes + Hamstrings?

The hamstring muscles assist the glutes to push the body forward as you run (acceleration); and as you stop and change directions (deceleration).

1

STRENGTH: DEADLIFT +  CLEAN SQUAT

TARGETS: Legs, glutes, hamstrings, quads, hips,  core and low back muscles.

2

POWER: DEADLIFT +  BOUND

TARGETS: The glutes,  hamstrings, back + core.  This single leg exercise will  challenge your balance.

3

STRENGTH: SWING + LUNGE THRUSTER

TARGETS: Legs, hamstrings, glutes, hips, quads, lower  back, abs and core.

4

POWER: BOUND +  JUMP LUNGE

TARGETS: Legs, glutes,  quads, hips, hamstrings,  calves and core. MODIFY,  with a hinge swing + 2 step back lunges for low impact.

5

STRENGTH: HAND SWITCH LATERAL SQUAT

TARGETS: Legs, glutes,  quads, hips, hamstrings,  outer glutes, inner thighs  and core.

6

POWER: LATERAL BOUND  + KNEE DRIVE

TARGETS: Legs, calves,  hamstrings, quads, hip  flexors and glutes. A great HIIT exercise to  increases agility and  coordination.

Screenshot Workout

1. Deadlift + Squat 2. Single Leg Deadlift 3. Swing + Lunge Thruster 4. Bound + Jump Lunge 5. Lateral Lunge 6. Lateral Bounds Drive DO IT: 30 sec work, 30 sec rest  x 2 sets!

TAP BELOW TO  TRY THIS FULL  35-MINUTE  GLUTE +  HAMSTRING WORKOUT!

This LEG DAY Workout is DAY SIX of my FREE  2-Week HIIT Program!