HomeHome Glutes & Hamstrings
A 30-minute home posterior-chain session for women. Bodyweight single-leg deadlifts train the hinge and balance, lying leg curls and standing single-leg curls load the hamstrings at the knee, and glute bridges with abduction plus side kicks finish the glutes. No equipment.
Home Glutes & Hamstrings at a glance
- Level
- Intermediate
- Duration
- 30 minutes
- Exercises
- 5
- Estimated burn
- ~300 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings
- Category
- Home
- Made for
- Women
- Price
- Free
5 exercises in Home Glutes & Hamstrings
- 1Bodyweight single leg deadlift4 × 12
- 2Bodyweight lying leg curl4 × 15
- 3Glute bridge with abduction bodyweight3 × 20
- 3 × 15
- 5Bent knee back to side kick3 × 16
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glutes & Hamstrings
The single-leg deadlift is the technical lift: hinge from the hip, keep the back flat, and touch the floor lightly rather than reaching for it. Rest 45 to 60 seconds. Hamstrings at home respond well to slow tempo — take three seconds on every lowering phase.
Home Glutes & Hamstrings — questions
How long does Home Glutes & Hamstrings take?
About 30 minutes from the first set to the last. The session contains 5 exercises and burns roughly 300 kcal for an average trainee.
What equipment do you need for Home Glutes & Hamstrings?
None — floor space only. The session is built around Bodyweight single leg deadlift, Bodyweight lying leg curl, Glute bridge with abduction bodyweight and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glutes & Hamstrings suitable for beginners?
Home Glutes & Hamstrings 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 Home Glutes & Hamstrings work?
Glutes, Hamstrings. 5 exercises, starting with Bodyweight single leg deadlift, Bodyweight lying leg curl, Glute bridge with abduction bodyweight.
Is Home Glutes & Hamstrings free?
Yes. Home Glutes & Hamstrings 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 Home Glutes & Hamstrings into the GymiaFit app — free, no account tricks, no paywall.
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