Bec Fit Mom | Personal Trainer

345 followers

Follow

Follow

Follow

0 saved

3

10

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 🔥

#personaltrainer #musclemommy #fitmoms #fitgirls #gymgirls #girlswholift #fitness #fitnesscoach #workout #workoutroutine #hamstringworkout #hamstringsworkout #gluteworkout #glutesworkout #legworkout #legday #legdayworkout #personaltrainerworkout

2025/3/8 Edited to

Elevate your fitness game with this hamstring focused leg workout that includes powerful exercises to target key muscle groups. The featured moves such as DB Sumo Squats, DB RDLs, and Lying Hamstring Curls are designed to enhance muscle strength and development. Incorporate Barbell Good Mornings and various calf raises to build balanced leg musculature. To maximize your results, consider implementing progressive overload principles by gradually increasing weights. Proper form is crucial; ensure your knees do not extend past your toes during squats and maintain a neutral spine during deadlifts. This workout not only improves your hamstring strength but also aids in injury prevention and overall athletic performance. Don't forget the importance of a proper warm-up before diving into your routine to prepare your muscles for work. Lastly, fuel your body post-workout with a nutritious meal that supports muscle recovery and growth. Stay consistent and follow Rebeca for more inspiring workouts and fitness tips!

Related posts

Workout Schedule to See Growth & Progress

❗️Workout Plan 1 (Just Starting)❗️ ❤️‍🔥Day 1: Legs and Glutes❤️‍🔥 RDLs: 4 sets x 10 reps Weighted Lunges: 3 sets x 10 steps (each leg) Leg Press: 3 sets x 10-12 reps Glute Bridges: 4 sets x 10-12 reps Leg Curls: 3 sets x 10 reps ❤️‍🔥Day 2: Full Upper Body❤️‍🔥 Seated Rows: 4 sets x 1

4572 likes

📌SAVE FOR YOUR NEXT LEG DAY! 📌🤌🏾

🎯LINK IN BIO: 4 WEEK WORKOUT / SLIM THICK GUIDE. ON SALE NOW ONLY 💲12 ‼️‼️ HAPPY LIFTING GIRLIES ! 👋🏾👋🏾👋🏾 1. Goblet Squats • Continuous Tension: The cable provides consistent resistance throughout the movement, unlike free weights where tension can reduce at the top. • Improved Core

11.9K likes

HOW TO USE THE LEG PRESS🍑🍑

the leg press is a great compound exercise that can target all part of your leg muscles! i incorporate the leg press at least once a week in my workout routine. to target the different leg muscles like the quads, hamstrings, and glutes you need to know the difference foot placements! these ar

926 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

A woman from behind, wrapped in a towel, with text overlays 'LEAN & TONED UPPER BODY' and 'SLIM THICCCK LOWER BODY' with peach emojis, illustrating the fitness goals of the workout routine.

Text outlining workout strategies: prioritizing quantity over intensity, using moderate reps for the upper body, and training glutes and lower body to failure for muscle growth.

Further workout strategies are presented, including progressive overload for the lower body, focusing on compound movements, and reducing bicep isolation for a toned upper body.

4 Day Slim Thiccck Workout Routine: Grow a juicy 🍑

When it comes to sculpting your dream physique, finding the right balance between strength and muscle definition is key. For many women, the goal is to build a toned upper body without adding bulk, while creating a fuller, more defined lower body—especially in the glutes. To achieve this ba

4727 likes

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ WORKOUT DETAILS: DB Sumo Squats DB Romanian Deadlifts Smith Machine Good Mornings Glute Focused Back Extensions Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Women’s Fitne

4 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

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

A woman in blue workout attire stands in a gym, preparing to lift a barbell. The image is titled '5 DAY BEGINNER WORKOUT SPLIT' with a 'Swipe' indicator, introducing a workout routine.

A woman performs hip thrusts with a barbell in a gym. The image details 'DAY 1: LEG DAY' focusing on glutes and quads, listing exercises like hip thrusts, elevated goblet squats, Bulgarian split squats, and leg extensions.

A woman in light blue workout wear performs a cable exercise in a gym. The image outlines 'DAY 2: BACK & BICEPS' with exercises including lat pulldowns, face pulls, barbell rows, and rear delt cable flys.

5 day beginner workout split

When you first start off in the gym, it can be a little hard getting into routine. You’re not sure what split or exercises to follow… This is the 5 day split I used to do that helped me stay on track and enjoy my time at the gym: Day 1: glutes and quads focused Day 2: back and biceps Day

572 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 ✨ 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 person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.

This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.

This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.

How to Heavily Target Your Glutes but Not Your Leg

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

304 likes

A woman in black athletic wear takes a mirror selfie in a locker room. Text overlay reads 'workout split for leg growth 5 active days, 2 rest days', introducing a fitness routine.

A woman performs a quad-focused leg exercise on a leg press machine in a gym. Text overlay indicates 'Day 1: Legs quad focused PERIOD'.

A woman performs an upper body push exercise with dumbbells on an incline bench in a gym. Text overlay states 'Day 2: Upper Push chest, shoulders, triceps'.

LEG GROWTH - workout split

If your goal is to grow your lower body- here is a workout split that involves 5 days of training and 2 rest days! While training legs 3 times a week it is CRUCIAL that you prioritize rest and recovery by warming up, stretching, and taking your rest days! Growth also requires good sleep, a nutri

68 likes

Hamstring Focused Leg Workout ✨

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

3 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

Hamstring Focused Leg Workout 👑

Hamstring Focused Leg Workout 👑 WORKOUT DETAILS: Hip Abduction/Adduction DB Sumo Squats Barbell RDLs Lying Hamstring Curls Glute Focused Back Extensions Seated Calf Raises Standing Calf Raises Full workout details in my last post! I post my workouts daily, follow me for more! 😘 Pe

3 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

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

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

Leg day for hamstring & glute development 🍑

If you're looking to development your hamstrings and glutes save this workout! I recommend sticking to these exercises and implementing progressive overload over a 6-8 week period in order to really see change in your glutes and hamstrings! aim to increase weight each set, if reps decreas

105 likes

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ WORKOUT DETAILS: Hip Abduction/Adduction DB Sumo Squats Romanian Deadlifts Smith Machine Good Mornings Glute Focused Back Extensions Overhead Marches Seated Hamstring Curls Seated Calf Raises Full workout details in my last post! I post my workouts dail

5 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

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

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 & 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

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 le

4 likes

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 & 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

A woman in a black t-shirt and patterned shorts poses, with text overlay indicating a "Hamstring & Glute Focused Leg Workout" and her role as a Women's Fitness Specialist.

A screenshot from the HEVY app showing a workout routine for hamstrings, glutes, and calves, including exercises like Hack Squat, Romanian Deadlift, and Seated Leg Curl, with anatomical muscle diagrams.

A woman in a black t-shirt and patterned shorts poses sideways, showcasing her leg and glute muscles.

Hamstring Focused Leg Workout ✨

Hamstring Focused Leg Workout ✨ Worked out with Bradie she’s a badass!! We kicked ass and got everything done super fast. I’m highly impressed 😏 Swipe for full workout details! I post my workouts daily, follow me for more! 😘 Women’s Fitness Specialist & Personal Trainer @fitness1440

1 like

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 Focused Leg Workout 😚

Hamstring Focused Leg Workout 😚 WORKOUT DETAILS: Hip Abductions/Adductions Deficit DB Sumo Squats Knee Supported RDLs Glute Focused Back Extensions Lying Hamstring Curls Smith Machine Good Mornings Seated Calf Raises Standing Calf Raises Overhead Marches Full workout details in my la

4 likes

Glutes and Hamstring Workout !

My go to for glutes and hammies! Make sure to stretch!🍑🏋️ Warm-Up (5-10 minutes) 1. Dynamic stretches: - Leg swings (front-to-back, side-to-side): 10 per leg - Hip circles: 10 each direction - Bodyweight good mornings: 10 reps 2. Glute and hamstring activation: -

119 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

leg growth 💪🏼

here’s my new lower body split I am pairing with my upper body split 🥳 this lift primarily focuses on my glutes and hamstrings since I am running a half marathon in August my quads are taking a heavier load this month with adapting to running long distances. so my lifts are now primarily hamstri

37 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

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

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1786 likes

Glute + Hamstring Workout (Home or Gym Friendly)

Confession: My butt is my least favorite body part. It’s the one area I’ve always struggled with, but instead of staying frustrated, I’m staying consistent. I’m not here to be perfect—I’m here to grow, one workout at a time. And for the form police: I know my form isn’t perfect. It’s a work i

10 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 ☃️ WORKOUT DETAILS: Box Squats Cable RDLs Back Extensions Standing Leg Curls Seated Calf Raises Standing Calf Raises Jump Rope (SAVE & SHARE for your next workout 😘 I post my workouts daily so follow me for more!) Personal Trainer @fi

1 like

Workout Routine to Get Toned and Sexy by Summer☀️🍑

☀️6 Days a Week + Active Recovery Plan☀️ ✨Day 1: Glutes and Abs✨ ✅Glutes: Squats - 4 sets of 12 reps Smith Machine Hip Thrusts - 4 sets of 10 reps Bulgarian Split Squats - 4 sets of 12 reps each leg Single Leg Leg Press - 3 sets of 15 reps each leg Glue Extensions - 3 sets of 15 reps

1548 likes

Top 3 Hamstring Movements

Try it out! #hamstrings #hamstringworkout #legworkout #hamstringexercises #gymshark66

116 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

🚨Advanced Leg Day Workout: Hypertrophy & Strength

Only for experienced lifters 👀 This leg day workout will destroy your legs (in the best way) and skyrocket your muscle growth. Here’s your full strength & hypertrophy leg routine: 1️⃣ Heavy Deep Squats – 4x6-8 🛑 Rest 90-120 sec 2️⃣ Heavy Hip Thrusts (Glute Focused) – 3x8-10 🛑 Rest 6

15 likes

See more