Bec Fit Mom | Personal Trainer

345 followers

Follow

Follow

Follow

0 saved

4

10

Hamstring & Glute Focused Leg Workout ❤️‍🔥

Hamstring & Glute Focused Leg Workout ❤️‍🔥

WORKOUT DETAILS:

Hip Abduction/Adduction

Barbell Box Squats

Cable RDLs

B-Stance Barbell RDLs

Weighted Back Extensions

Seated Hamstring Curls

Barbell Good Mornings

Seated Calf Raises

Standing Calf Raises

(Save & Share for your next leg workout!)

I post my workouts everyday!

Personal Trainer @fitness1440_fxbg 📍

#personaltrainer #musclemommy #lemon8fitness #fitgirls #gymgirls #fitnessjourney #fitnessmodel #fitnesscoach #workoutroutine #workoutvideos #workoutoftheday #workouttips #gluteworkout #hamstringworkout #gymreels #gymvideos #gymworkouts #gymrat

2025/1/5 Edited to

Incorporating a focused leg workout can significantly enhance your fitness journey, especially targeting the hamstrings and glutes. Exercises like Hip Abduction and Adduction not only improve strength but also aid in injury prevention by stabilizing the hips. Barbell Box Squats are excellent for developing lower body strength while engaging the core. Cable Romanian Deadlifts (RDLs) allow for focused hamstring activation, promoting muscle growth in this area. Additionally, Weighted Back Extensions and Seated Hamstring Curls offer a comprehensive approach to leg conditioning. They target different parts of the hamstrings and are essential for increasing flexibility and range of motion. For comprehensive calf training, both Seated and Standing Calf Raises are necessary to ensure balanced development of the lower legs, enhancing overall aesthetic and athletic performance. Whether you're a beginner or a seasoned gym enthusiast, incorporating these exercises into your routine can lead to noticeable gains in strength and muscle tone. Regularly posting your progress and sharing experiences with workouts, as many trainers do, can help build a supportive fitness community. Utilize hashtags like #gluteworkout and #hamstringworkout to connect with others on similar fitness journeys.

Related posts

Killer Glute Workout

Follow my TikTok ! ✨ @chantellefit Try out this workout! #legdayworkout #glutesworkout #gymshark66 #gymmotivation

2748 likes

Glute-focused Workout

These exercises will grow your glutes and not legs! #fitness #glutes #gym #gymmotivation #gymlifestyle #fitnessmotivation

1314 likes

Glute Focused Leg Day Guide

Every lower body day I program includes 4 movement patterns to maximize growth and avoid plateaus: • Thrust • Hinge • Squat • Accessories I don’t follow a strict order for the first three (I rotate based on recovery and goals) but I never skip any of them. If your glute days feel hit or m

111 likes

GLUTE + QUAD focused leg workout

Another leg day for the win this week! A new month of strength movements to keep in check with our progressive overload. This one focused a little more on quad & glute work and can be done with dumbbells only! SINGLE MOVEMENT 3X 12 pulsing plié squats SINGLE MOVEMENT 4X 12 | 10 | 1

589 likes

A workout guide titled "@ The Gym" with fire emojis. It outlines a glute gym day split, including a warm-up with banded lateral walks, glute bridges, and cable kickbacks, followed by a main workout featuring hip thrusts, Romanian deadlifts, Bulgarian split squats, cable kickbacks/step-ups, and glute-focused leg press.

A workout guide titled "@ Home Workout" with a house emoji. It details a bodyweight glute circuit to be repeated three times, including single-leg glute bridges, donkey kicks, fire hydrants, wall sits, glute bridge marches, curtsy lunges, and glute bridge holds with pulses.

Thick for the Summer: Glute Workouts for Everyone🍑

🍑 Glute Muscle Refresher * Gluteus Maximus: Largest muscle; gives the booty its shape and power (hip extension). * Gluteus Medius: Side booty! Stabilizes hips (abduction & internal rotation). * Gluteus Minimus: Deep stabilizer; assists the medius, works during single-leg moves. 🏋️‍♀

1346 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ WORKOUT DETAILS: DB Sumo Squats DB Romanian Deadlifts Seated Hamstring Curl Glute Focused Back Extensions Smith Machine Good Mornings Seated Calf Raises Standing Calf Raises Hanging Knee Raises Full workout details in my last post! I post my

6 likes

Hamstring& Glute Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ WORKOUT DETAILS: Banded Lateral Steps Banded Hip Abduction Kettlebell Sumo Squats DB Romanian Deadlifts Glute Focused Back Extensions Smith Machine Good Mornings Seated Hamstring Curls Overhead Marches Seated Calf Raises Hanging Knee Raises Full wor

4 likes

Beginner Friendly and Dumbbell Only Glute Workout✨

Save for your next leg day if you want to grow your glutes and hamstrings💪🏼 1. RDL - 4 sets X 12 reps (going heavier each set) 2. Curtsy Lunges - 4 sets X 12 reps 3. Single Leg RDL - 4 sets X 12-25 reps 4. Sumo 1 and half Squats - 4 sets X 15 reps (going heavier each set) 5. Hip thrust Su

305 likes

Hamstring Focused Leg Workout ☠️

Hamstring Focused Leg Workout ☠️ WORKOUT DETAILS: DB Sumo Squats DB RDLs Lying Hamstring Curls Barbell Good Mornings Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 🔥

3 likes

No Equipment - Glute Focused Workout

3 Exercises: 1. 20 Squat Jumps 2. 15 Half Squat Hold, Toe Taps 3. 30 Sumo Squat Pulses #glutefocusedworkout #legworkout #squatsbooty #gluteexercises #athomeworkoutideas #noequipmentworkouts

126 likes

A woman in black workout attire demonstrates a pose in a gym, with text overlay indicating a "Shy Girl Hammies & Glute Workout" that can be done in one spot using a squat rack.

A split image shows a woman performing Barbell RDLs in a gym, demonstrating the starting and bent-over positions, with instructions for sets and reps.

A woman performs an Elevated Reverse Lunge in a squat rack, with a barbell on her shoulders and one foot elevated on a weight plate, showing the exercise technique.

Shy Girl Hamstrings and Glute Workout

A workout that can be done in one spot, 45 min and minimal equipment. Lately I’ve been super busy and have a small window between 2:45pm-3:45pm to workout, so I have to be as efficient with my time and workouts as I can. This is a quote on quote “shy girl” workout but it’s also for those who

2353 likes

A woman in olive green leggings and a sports bra stands with her back to the camera, showcasing her glutes. The text overlay reads: 'The Glute Building Workout Split That Changed Everything ✨'.

Two images show a woman performing glute-focused exercises. On the left, she does hip thrusts; on the right, deadlifts. The text describes 'Day 1 Glute Focused Strength' with hip thrusts, deadlifts, and Bulgarian split squats.

Two images show a woman performing glute and hamstring isolation exercises. On the left, she does step-ups with a dumbbell; on the right, reverse hyperextensions with a band. The text describes 'Day 3 Glute & Hamstring Isolation'.

Glute Building Workout Split | Changed Everything✨

Struggling to see glute growth? This workout split from my Glute Growth program changed everything for me! Day 1️⃣ Glute Focused Strength Hip thrusts, deadlifts, and bulgarian split squats with progressive overload. Day 3️⃣ Glute & Hamstring Isolation Lunges, step ups, reverse hyperextens

527 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ WORKOUT DETAILS: Hip Abductions/Adductions Machine Squats Lying Leg Curls Glute Focused Back Extensions High Stance Leg Press DB Reverse Lunges Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts

1 like

A person in workout attire takes a mirror selfie in a gym, with text overlay 'GLUTE/HAMSTRING WORKOUT (planet fitness equipment)' indicating the focus of the routine.

A purple gym bench with a black hoodie on it is positioned in front of a smith machine, illustrating the setup for 'SMITH MACHINE HIP THRUST'.

A purple back extension machine is shown on a gym floor, with a 45lb weight plate beside it, indicating 'BACK EXTENSION (WITH WEIGHT)'.

leg day (glute/hamstring focused)

hey everyone! Wanted to drop this glute/hamstring life I did at pf the other day since some people seem to like these posts! I am going to remake my workout split tonight so I may be sharing that soon as well! -My top 2 exercises within these would have to be kickbacks and hip thrust, the burning

46 likes

Glute Focused Leg Day: Smith Machine Only 🔥

My go to smith machine glute workout❤️‍🔥 1. Kas Glute Bridges: 4 sets X 7,7,7 - 7 bridges to - 7 second hold - 7 pulses 2. B-stance RDL's: 4 sets x 8-12 reps 3. Elevated Reverse Lunges: 4 sets x 10-12 reps 4. Squats: 4 sets x 12 reps 5. Glute Focused Step Ups: 4 sets x 10-12 reps

590 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ First half of this workout was ROUGH LET ME TELL YA! 🤣 But the second half went really well, did some different things I don’t do often and it all in all wasn’t that bad! Great work 👏 Swipe for full workout details! I post my workouts daily, follow

4 likes

Hamstring Focused Leg Workout 🏋🏻‍♀️ ✨

Hamstring Focused Leg Workout 🏋🏻‍♀️ WORKOUT DETAILS: Dumbbell Sumo Squats Barbell RDLs Standing Hamstring Curls Weighted Back Extensions 4x12 and get that work baby! Save for your next workout & share with friends! I post my workouts daily, follow me for more! Personal Trainer

3 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Showing up for yourself is the most important thing you can ever do! I didn’t record my whole workout so I went with a different type of video today! Enjoy 💋 WORKOUT DETAILS: DB Sumo Squats DB Romanian Deadlifts (clip 1) Smith Machine Good Mornings Glute F

1 like

GET BOOTYLICIOUS: Full Glute Workout🍑

Hip Thrust→> Glute bridges 🍑I super set the both of these exercises and at the end of the last rep I do a static hold at the top for as long as I can. RDLS 🍑When you maintain more of a bent knee that will make this more of a glute focused exercise. If you maintain more straight legs this

133 likes

Hamstring & Glute Focused Workout ✨

Hamstring Focused Leg Workout ✨ Completely in love with this outfit, lift went amazing. Feeling like I’m an absolute boss. Took long but went hard 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 🔥 #lemon8fitness

3 likes

Dumbbell Glute Workout

I lost 100 pounds at home before even getting into a gym doing workouts just like this! A shy girl workout basically is a workout catered to those who struggle with a general feeling of ‘gymtimidation’, a term for feeling anxious, self-conscious and scared when in public exercise spaces. You can do

6830 likes

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Felt great today! Hit everything really hard and did really well with timing. Go hard or go home! And we hit abs, going home to walk outside 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxb

3 likes

A woman in a gym locker room takes a mirror selfie, highlighting her glutes. Text overlay reads "BUSY GIRL GLUTE GROWTH (4 day strength focused; 3 days of rest)" with emojis depicting glute and strength progression.

A woman takes a mirror selfie in a gym, standing inside a squat rack. Text overlay states "4-day strength- focused workout split to promote glute growth and allows 3 days of rest for you" with peach and fire emojis.

A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.

BUSY GIRL Week Split for GLUTE GROWTH🍑📆

4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

976 likes

Intense & Effective Glute Workout🏋🏽‍♀️

This workout left my glutes feeling so pumped, it was unreal. It targets the glutes from different positions and includes drop sets and supersets to increase the overall intensity of the workout. Definitely save and give it a try! I usually like to start my lower body days with some sort of bri

2756 likes

beginner friendly at home glute workout 🔥

tap that save button to try and follow me for more fitness tips and meal ideas ☑️ — #athomeworkout #workouts #fitnesstips #beginnerfitness #beginnerworkout #workoutathome #homeworkouts #healthylifestyle2024 #Lemon8Diary #healthytips

1085 likes

Glute Focused Workout🩷

Summer is around the corner this is your sign to get on your zoom boo!! We need all the bol allegations okay! I 🩷 a glute focused workout real bad Follow me on insta for more @ vkiorrfitness ! #glutefocused #summerbod #gluteworkouts #fyp #explore

907 likes

GLUTE FOCUSED WORKOUT 🔥‼️

All you have is a band? No problem ✅ .. Don’t let that be an excuse as to why you aren’t moving your body‼️ Full glute focused workout 🏋🏽‍♀️ Each exercise: 45sec on 20 sec off ( 6 rounds ) ** for the movements that are on one side you will switch every 45 seconds ** #gluteroutine #glute

1793 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ WORKOUT DETAILS: Hack Squat Short Bar Romanian Deadlifts Seated Hamstring Curl Smith Machine Good Mornings Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’

1 like

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8700 likes

A woman in athletic wear poses in a gym, holding a phone. The image features text overlay: 'Glute and Hamstring Leg Day Workout'.

A woman performs single leg hip thrusts on a bench, with a dumbbell on her hip. Text overlay indicates 'Single Leg Hip Thrusts 3 sets - 8-12 reps each leg'.

A woman with braided hair performs single leg RDLs with a barbell in a gym. Text overlay shows 'Single Leg RDLs 4 sets 5-8 reps each leg'.

Glute and Hamstring Leg Day Workout

#legdayforthegirlies #legdayworkout #legday #gym #fitness

25 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ WORKOUT DETAILS: Hack Squat Bulgarian Split Squats DB Romanian Deadlifts Glute Focused Back Extensions Seated Calf Raises Standing Calf Raises Hanging Knee Raises Full workout details in my last post! I post my workouts daily, follow me for

2 likes

A woman in a gym, viewed from behind, wearing a black sports bra and maroon leggings. Overlay text reads 'HOW TO BUILD A GLUTE & HAMMIES WORKOUT' and indicates a duration of '1 hour 10 mins'.

A woman performs a good morning exercise with a dumbbell in a gym. Overlay text outlines a 'DYNAMIC WARM UP (5-10 mins)' including walking, good mornings, leg swings, walking lunges, seated hip rotation, and pigeon pose.

A woman performs barbell hip thrusts on a gym floor. Overlay text details 'COMPOUNDS (2-3 sets, 6-10 reps)' with examples like hip thrusts, RDLs, glute bridges, and squats.

HOW TO BUILD A GLUTE WORKOUT

HOW TO BUILD A GLUTE & HAMSTRING WORKOUT FOR MUSCLE GROWTH 🤝🏼 underlying logic: 🌟 to train effectively, you need a combination of functional body weight exercises, compounds (an exercise that uses several muscle groups to perform the exercise), isolations (movements that focus heavily on a

481 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Started the workout already sore. Didn’t push it on weight but really went hard across the board. Proud of this one even though it was REALLY hard Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist &a

1 like

Hamstring & Glute Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Had to move really quickly because I have a massage appointment, skipped abduction, and abduction because the machine was busy. Didn’t do everything but got a really good amount done in a very short time. Good job. Swipe for full workout details! I post my wo

2 likes

Hamstring Focused Leg Workout 👏

Hamstring Focused Leg Workout 👏 WORKOUT DETAILS: Hip Abductions/Adductions DB Sumo Squats B Stance RDLs Smith Machine Good Mornings Seated Hamstring Curls Seated Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitn

1 like

Outdoor/Park Glute Focused Workout

Equipment: Dumbbells 20lbs Long Resistance Band (25lbs) Loop Band (Heavy) Kettlebell 15lbs #gluteworkout #outdoorworkout #parkworkout #athomeworkout #athomeglutesworkout #legandgluteworkout #lowerbodyfocus #summerbod #bodytransformation #healthylifestyle2024

140 likes

Hamstring Focused Leg Workout 💕

Hamstring Focused Leg Workout 💕 WORKOUT DETAILS: DB Sumo Squats Barbell RDLs Smith Machine Good Mornings Hip Abductions/Adductions Seated Hamstring Curls Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Pe

1 like

Band Glute Workout | at home

Band glute workouts like this one are perfect for beginners, as they not only help kickstart your glute growth but also aid in tightening and strengthening your core. #glutehomeworkout #glutesathome #glutefocusedworkout #gluteworkoutvideo #gluteworkout

168 likes

at home glute focused workouts, dumbbell only 💪🏼

follow me for more workouts and meal ideas ☑️ — #legworkout #gluteworkout #homeworkout #athomeworkout #workoutroutine #workoutathome #beginnerworkout #dumbbellworkout #fitnessgirl #glutegrowth

111 likes

Hamstring Focused Leg Workout 🫶

Hamstring Focused Leg Workout 🫶🏼 WORKOUT DETAILS: Hip Abductions/Adductions DB Sumo Squats Single Leg RDLs Smith Machine Good Mornings Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitn

2 likes

Hamstring & Glutes Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Felt sore immediately after this workout. Didn’t do heavy sumo squats because is was SO busy in the free weights area. Went really hard and finished with great timing. RDLs felt great today! Swipe for full workout details! I post my workouts daily, follow me f

3 likes

Hamstring Focused Leg Workout ⚙️

Hamstring Focused Leg Workout ⚙️ WORKOUT DETAILS: Hip Abductions/Adductions DB Sumo Squats Barbell RDLs Smith Machine Good Mornings Standing Hamstring Curls Seated Calf Raises Standing Calf Raises Jump Rope Overhead Marches Full workout details in my last post! I post my workouts da

1 like

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ WORKOUT DETAILS: DB Sumo Squats B Stance RDLs Smith Machine Good Mornings Kneeling Hamstring Curls Seated Calf Raises Standing Calf Raises Hip Abductions/Adductions Full workout details in my last post! I post my workouts daily, follow me for more! 😘

0 likes

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Timing was impeccable! Went really really hard in great time! All in all good hammy day, went hard and took no breaks! Switched out hip ad/abd for banded abductions and lateral steps, different but really good! Keep that there I think 🤔 Swipe for full workout

2 likes

glute & hamstring workout

OxyShred stays in the rotation 🫶🏽 She’s earned her spot, dont miss out on the SUMMER SALE: Dayzha10 🔥 Glute & Hamstring Day 🖤Barbell Hip Thrusts – 4x8–10 🖤Romanian Deadlifts – 4x10–12 🖤Dumbbell Step-Ups – 3x10 per leg 🖤Cable Glute Kickbacks – 3x12–15 per leg 🖤Seated or Lying Leg Curl

76 likes

Hamstring & Glute Focused Leg Workout ✨

Hamstring & Glute Focused Leg Workout ✨ Missed glutes yesterday because of a migraine so I switched it up a little today. Hit it a day early to even out. Went really hard, good work Bec 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness

2 likes

Hamstring Focused Leg Workout 👑

Hamstring Focused Leg Workout 👑 Didn’t fuck around. Fastest hammy day I’ve done in a long time. Skipped good mornings but SS’d back ext and leg curls. Great work 👏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Personal Trainer @fitness1440_fxbg 🔥 #pe

1 like

MY CURRENT GLUTE/ LEG WORKOUT 🍑

Day 1: Hip thrusts - 4 sets Romanian deadlifts - 4 sets Single leg press - 3 sets each side Hip abduction - 3 sets Back extension - 3 sets Glute kickback - 3 sets each leg Hamstring curl - 3 sets Day 2: Romanian deadlifts- 4 sets Hip thrusts - 4 sets Leg press - 4 sets Hip

358 likes

Hamstring Focused Leg Workout 😘

Hamstring Focused Leg Workout 😘 WORKOUT DETAILS: Hip Abductions/Adductions DB Sumo Squats Barbell RDLs Seated Hamstring Curls Smith Machine Good Mornings Seated Calf Raises Standing Calf Raises Overhead Marches Leg Raises Full workout details in my last post! I post my workouts dail

1 like

Quad/Glute focused leg workout to SAVE!

This leg day is no joke. If you want to grow your legs and specifically your quads save this one! Heres the workout details 👇🏼 -Smith machine heel elevated Squats 3x10 -Barbell Reverse lunges 3x12 -Single leg extensions 10 on each side, do another 10 on each side and repeat

52 likes

See more