Level-Up Lower Body: Glutes & Hamstrings Plan

Glute & Hamstring Workout Plan

Looking for a lower body workout plan that actually works? You don’t need hours in the gym or endless complicated exercises. This simple 2x/week plan combines four glute-focused moves and four hamstring-focused lifts to help you build strength, shape, and power in all the right places. Whether your goal is a stronger squat, rounder glutes, or a balanced lower body, this plan will help you get there.

Why This Plan Works

• Targeted Training: Four glute and four hamstring exercises for balanced strength and aesthetics.

• Efficiency: Two sessions per week leave plenty of time for recovery and growth.

• Scalable: Easy to progress as you get stronger by adding weight, reps, or sets.

  
  

The Plan

Perform 3–4 sets of each exercise with 60–90 seconds of rest between sets.

Glute Focus (4 Moves)

1. Barbell Hip Thrusts – Power and size builder for your glutes.

2. Bulgarian Split Squats – Great for isolation, balance, and glute strength.

3. Cable Kickbacks – Perfect for targeting and rounding out the upper glutes.

4. Squats – The foundation for building lower body strength and glute development.

Hamstring Focus (4 Moves)

1. Romanian Deadlifts (Barbell or Dumbbell) – A hamstring and glute powerhouse.

2. Nordic Hamstring Curls – Builds strength and reduces injury risk.

3. Seated or Lying Hamstring Curls – Focus on controlled movement for full muscle engagement.

4. Barbell Deadlifts – Strengthens the posterior chain while adding mass to your hamstrings and glutes.

Pro Tips for Best Results

• Mind-Muscle Connection: Focus on feeling the right muscles work—don’t just move the weight.

• Track Your Progress: Small, consistent increases in resistance or reps lead to big results over time.

• Fuel Your Gains: Hit your protein goals daily to support recovery and muscle growth.

• Eat Enough to Grow: Don’t underfuel—adequate calories are key to building strength and shape.

Stick with this lower body workout plan for at least 8 weeks, and you’ll notice stronger lifts, tighter glutes, and more defined hamstrings.

Want something even more customized to your goals? Book your virtual training session with me and let’s build your perfect plan together.