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35-Minute Glute and Hamstring Workout (HIITStrong 35, Day 6)

This high intensity leg day workout will burn out your backside — 35-Minute GLUTE and HAMSTRING Workout at home! 12 of the best glute and hamstring exercises with dumbbells.

This is DAY SIX of our HIITStrong Program.

12 of the best lower body exercises in a 35-minute GLUTE and HAMSTRING workout you can do at home with dumbbells!

You liked the base, build, power format of this squat-heavy Leg Day Workout. So we are applying that same format to the best hamstring and glute exercises (hello deadlifts, swings and glute bridges).

Why Train Hamstrings And Glutes Together?

Because your butt (AKA your gluteus maximus, the largest muscle in your body) and hamstrings are the two LARGEST muscle groups in the lower body.

And they work together too. The hamstring muscles assist the glutes to push the body forward as you run (acceleration); and the hamstrings are important for deceleration too as they help you stop and change directions.

Benefits of training hamstring and glutes include: 

• Build bigger, stronger hamstrings and glutes
• Run fasters and increase sports performance
• Reduce risk of injury
• Prevent a number of issues such as back pain, knee instability, and ankle problems

Not to mention, training glute-ham exercises can give you toned, athletic legs and lift your butt.

What Are The Best Exercises To Build Glutes and Hammies?

You don’t need fancy gym equipment and leg curls; you can train the glutes and hamstrings with just a set of dumbbells at home with these leg exercises:

• Hip Hinges/Deadlifts (Good Morning, Romanian Deadlift, Stiff Leg Deadlift, Sumo Deadlift, Conventional Deadlift, Dumbbell or Kettlebell Swings). Targets the posterior chain or backside of the body; specifically the hamstrings, glutes and hips.
• Squats (Front Squat, Back Squat, Goblet Squat, Lateral Squat, Bulgarian Split Squat).The most general leg exercise, engaging almost all the muscle groups in the lower body. Squats target the quads, hamstrings, glutes, hips and calves.
• Lunges (Static Lunge, Walking Lunges, Reverse Lunges). Target the glutes, quads, calves, inner thighs (adductors) and outer thighs (abductors).
• Glute Bridges/Hip Thrusts (Barbell Hip Thrust). Isolate the hamstring and glute muscles, the gluteus maximus, gluteus medius and the gluteus minimus.

You’ll find most of these leg exercises in this hamstring and butt workout with weights.

35-Minute Glute and Hamstring Workout (HIITStrong 35, Day 6)

Feel the FIRE in your legs, glutes and hamstrings! Start with a basic leg day exercise, like a dumbbell deadlift, and increase the intensity with each set.

So you go from deadlifts, to clean squats, to single leg bounds — base, build, power!

The combination of these 12 lower body exercises will build bigger and stronger hamstrings and glutes at home. 

You get to choose whether to make this leg workout low-impact (follow Rachel on the left in the video) or high-impact (follow Lindsey on the right).

Grab your heavy dumbbells and add this glute and hamstring workout to your strength training routine once a week.

Workout Equipment:

A medium-to-heavy pair of dumbbells. And optional resistance band (glute band) and bench.

I recommend 8-30 lb dumbbells depending on your fitness level. I’m using 15 and 20 lb dumbbells in this workout.

Workout Instructions:

Follow along with the guided Glutes and Hammies Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren. 

Your Workout Looks Like This:

• 4 Circuits (repeating each circuit x2 before closing it out and moving on to the next one)
• 2 STRENGTH Exercises and 1 POWER Exercise Per Circuit
• Timed Intervals of Work (30 seconds of work per BASE exercise, followed by 30 seconds of work per BUILD exercise; that’s 1 minute of consecutive strength work. Followed by 30 seconds of rest. Finish with 30 seconds of an all out POWER exercise; then rest again for 30 seconds).
• Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

12 Best Glute Exercises and Hamstring Exercises with Dumbbells

Staggered Deadlift

Targets: Legs, glutes, hamstrings, hips, lower back and core.

Staggered Deadlift and Clean Squat

Targets: Legs, glutes, hamstrings, hips, quads, core and low back muscles.

Single Leg Deadlift and Bound

Targets: The posterior chain (backside of body) — glutes, hamstrings, calves, lower back and core muscles.

This single leg stability exercise will also challenge your balance.

Modification: Follow Rachel, on the left, and perform a staggered stance deadlift into a single leg knee drive.

Hinge Swing and Dumbbell Clean

Targets: Legs, hips, hamstrings, glutes and core.

Hinge Swing and Lunge Thruster

Targets: Legs, hamstrings, glutes, hips, quads, lower back, abs and core.

Bound and Two Lunge Jumps Back

Targets: Legs, glutes, quads, hips, hamstrings, calves and core.

Modification: Follow Rachel, on the left, and perform one dumbbell clean into two reverse lunges (working the same muscles groups in a low impact way).

Sumo Deadlift

Targets: Legs, glutes, hamstrings back (posterior chain) and inner thighs.

What’s the difference between a Sumo Deadlift and Conventional Deadlift? The sumo deadlift requires more hip and glute strength and conventional deadlifting requires more hamstring and lower back strength.

Hand Switch Lateral Squat

Targets: Legs, glutes, quads, hips, hamstrings, outer glutes (gluteus medius), inner thighs and core.

Three Lateral Bounds and One Knee Drive

Targets: Legs, calves, hamstrings, quads, hip flexors and glutes (specifically your outer glutes that assist with side-to-side movements).

A great lower body HIIT exercise to increases agility and coordination.

Modification: Follow Rachel, on the left, and perform single leg knee drive from the ground instead of leaving the ground.

Staggered Hip Thrust

Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.

Glute Bridge Hamstring Walkout

Targets: The back of your legs — hamstrings and glutes.

Dumbbell Swings

Targets: The hamstrings, butt, hips, lower back and core.

HIITStrong 35: a FREE High Intensity Full Body Workout Plan

A 2-week, high intensity strength training program designed to help you build muscle, burn fat AND train like an athlete at home!

If you liked this chest and back workout at home, download the FREE, 2-Week Full Body Workout Plan.

Pin this Glute and Hamstring Workout (HIITStrong 35, DAY 6)

More Leg, Hamstring and Glute Workouts At Home:

• 25-Minute Leg Supersets Workout
• 30-Minute Leg Day Workout for Women
• 30-Minute Leg Workout At Home with Dumbbells
• 35-Minute Legs and Glutes Workout
• 6 Best Booty Building Exercises At Home
• 40-Minute Leg + Butt Workout At Home
• 35 Minute Unilateral Leg Workout (Hamstring and Glute Workout)

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