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Hamstrings and Glutes Workout For Women

This circuit was another tough workout Ryan put me through. Listen carefully to the reasoning behind the exercises chosen and exercise order, something I incorporated into FULL-BODY-LICIOUS.

Photoshoot prep: Week 2 of 8 Completed…first week with Ryan done!

If you are looking to round out your booty, deep squats are your BEST choice. In order to activate your glutes, you must push up through your heels.

Meet Your Gluteus Maximus

The gluteus maximus is your butt muscle. It works anytime you adduct your thigh, rotate your leg so your feet are pointing outward and when you are in a squatting position. The purpose of your glutes is to help you stand up by straightening your hips. It is therefore working with virtually every leg exercise.

See also Simple Glute Activating Exercise

Any questions? Leave them below and don’t forget to hit the like and share button!

Join the discussion 30 Comments

  • toni says:

    Possible to get the big guy miked up? Can barely make him out.

  • Anna says:

    Thanks Flavia looks like a tough circuit! I’m taking a week off now due to elbow, knee and ankle pain. 🙁 Hopefully I’ll get better soon and will be able to try this circuit!

  • marci kunin says:

    on the last exercise single leg curl
    if no access to a gym
    what can you do at home?
    thank you

  • Deb says:

    Ooh! Nice circuit there Flavia! Some very tricky exercises there – I’ll be incorporating these into my leg session tomorrow 🙂

  • Kerry says:

    Thanks Flavia!

  • Brenda says:

    Great ham – glute circut. Your trainer said you do 3 rounds.
    So how many reps? Is it the same for all 3 rounds?


  • Nicola says:

    I added this circut to The “Tight & Trim Thighs” workout and really felt it after, it was great!

  • Anna says:

    You look incredible, ripped hamstrings! How much weight were you using in the squat?

  • Anna says:

    My joints are doing better. I haven’t been able to workout yet but I’m thinking I’ll try and start next Monday. Thanks for asking 🙂 I’m really enjoying going through your photo shoot preperation journey with you, can’t wait to see your diet next week!

  • vania says:

    hello flavia, i’ve been browsing throughout your blog. I’m nineteen, and i weigh 105 pounds and i’m about 5ft 6 inches. I’m pretty skinny and i need to gain some weight. I’m looking forward for some arm exercises that can be performed at home.
    thanking you in advance

    • Flavia says:

      Hey Vania. Here is a tip, eat carbs around your workout so you can add muscle. Adding muscle is accomplished through what you eat and how your train so don’t be afraid to eat more if you are trying to add muscle. All the best!

  • Heather says:

    Would these exercises separate that area right under the glute from the hams and lift the glutes?


  • Anna says:

    I did this circuit today and Flavia, you make it look so much easier than it actually is! Those hamstring hyper extensions are super hard! I couldn’t do them near as gracefully as you. 🙂 Your exercise videos make my muscles burn much more than any other program, Thank you!!! Whenever I think about straying from my diet or not working out I just think “I can’t get a body like Flavia’s by eating this or by not working out” so then I go do my workout and eat my healthy food 🙂 Thank you!

  • daniela says:

    hely flavia. I’m nseventeen, and i weigh 98pounds and i’m about 5ft 5inches. im very skinny and i want to gain some weight because prom is coming soon and i dont want to look this skinny, im going to join the gym soon but i have no idea what exercises i can do. so im looking forward for some full body exercises. thanks 🙂

    • Flavia says:

      Hey Daniela, do the circuits Ryan and I show you through the videos, except take about 2 minutes rest between each one. Also, do only 6-8 reps on at least one of the exercises on the circuit. That should help. Make sure you eat protein and carbs a few times throughout the day to build up those muscles.

  • Lorna says:

    Hey, great workouts and you make so much sense!! Im a nurse too and was wondering if you could give me some exersizes that i could do after work as i do 13 hour shifts and the thought of going to the gym after that is not appealing!!! Im just needing a 10 min sess that will keep me going till my day off. Cant wait till May 21st!!!

  • Monica says:

    Hola quería saber el nombre y que músculos trabajan el ejercicio en el que el profesor te tiene los tobillos y te dejas caer

  • Lidice Diaz says:

    Hi Flavia,

    This has to be one of my favorite workouts! I’m trying to tone and get those hamstrings’ back in tip top shape. When you’re on the leg curls how much weight is ideal? My overall goal is to drop at 22-27 lbs to be back at the 115-120 range. I know weight is nothing but a number but that’s where I’ve been when I felt at my best. Any suggestions???

    Thanks again!! 🙂


    • Flavia says:

      When it comes to weights you want the last 2 or 3 reps to feel tough. That is for ALL lifting exercises. It will be different for everyone.

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