StrengthHamstrings & Glutes
A 40-minute posterior-chain session for women. Deadlifts at four sets of ten do the heavy hinging, Bulgarian split squats train each leg separately, kneeling leg curls isolate the hamstrings at the knee, and clean-grip front squats finish with 15 reps for the quads and core.
Hamstrings & Glutes at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 4
- Estimated burn
- ~340 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Hamstrings, Glutes
- Category
- Strength
- Made for
- Women
- Price
- Free
4 exercises in Hamstrings & Glutes
- 4 × 10
- 2Barbell bulgarian split squat4 × 12
- 3MTS ISO-LATERAL KNEELING LEG CURL3 × 12
- 3 × 15
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Hamstrings & Glutes
Hinge before you squat: deadlifts first while the low back is fresh. Rest 90 seconds. On the split squat, keep the front shin near vertical to bias the glutes; letting the knee travel forward moves the work into the quad.
Hamstrings & Glutes — questions
How long does Hamstrings & Glutes take?
About 40 minutes from the first set to the last. The session contains 4 exercises and burns roughly 340 kcal for an average trainee.
What equipment do you need for Hamstrings & Glutes?
Barbell and plates. The session is built around Barbell Deadlift, Barbell bulgarian split squat, MTS ISO-LATERAL KNEELING LEG CURL and more, and every exercise comes with a demo video in the GymiaFit app.
Is Hamstrings & Glutes suitable for beginners?
Hamstrings & Glutes is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Hamstrings & Glutes work?
Hamstrings, Glutes. 4 exercises, starting with Barbell Deadlift, Barbell bulgarian split squat, MTS ISO-LATERAL KNEELING LEG CURL.
Is Hamstrings & Glutes free?
Yes. Hamstrings & Glutes is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Hamstrings & Glutes into the GymiaFit app — free, no account tricks, no paywall.
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