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Workout Wednesday – Hamstring and Glute Toning Workout

By October 9, 2012April 16th, 20149 Comments

best glute workout


Warm Up:

5 minutes on bike

You may use dumbbells instead of barbell for the workout below:

Circuit 1

Single-leg dumbbell deadlift                  25/each leg
Barbell step up                                      15
Box Jump                                              10

Repeat for a total of 3 sets, rest 40 seconds between sets


Circuit 2

Weighted Side Step Up                         20/leg
Static barbell front lunge                        20/leg
Stability ball hamstring curl                    15
Weighted glute bridges                          25

Repeat for a total of 3 sets


Circuit 3

Reverse Hip Raise (may use stability ball )     25
Back extension                                                20
In and out jumps (staying low)                        30 seconds

Repeat for a total of 3 sets



See also: Hot Hamstring Workout Video For Women

Join the discussion 9 Comments

  • Gina Galvin says:

    Thanks so much for this. I loved the workout and i think my butt will thank me tomorrow:)! With the weighted Side Step Up, is that stepping onto a bench one foot at a time or an aerobics step?. Thanks for your great work.

  • Kathy says:

    What is the name of the machine you use to do the reverse hip raise? Is there a home version of this machine? Love your workouts!

    • Flavia says:

      Anna is right. This machine is actually a Reverse Hyperextension machine

    • Jen says:

      I do the reverse hip raise on the floor on the BOSU (half ball) hips just at the edge of the rubber ball part. The hard part is on the floor and the rounded ball is facing up, my butt it getting really lifted.

  • Anna G says:

    I’m not exactly sure what machine she’s using. You can do the reverse hip raises off of a stability ball. (lay on your stomach on the ball and have your hands on the floor then raise your hips)

  • Michelle says:

    Typically how long does this workout take? It takes me forever to get through 25 single-leg Deadlifts!!

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