This used to be one of my least favorite days and now it’s one of my favorites! Once I started working lower body 3 days a week along with proper nutrition, I saw big changes! I focus on glutes and hamstrings 2 days a week.
Here are my top exercises for growing my gluten and hamstrings:
Hip Thrust (machine or barbell) – 5 sets (building) 12, 10,10,9,8
Barbell or Dumbell Romanian Deadlifts – 4 sets of 8-10 reps
Lying Hamstring Leg Curl – 4 drop sets 8-10 reps then drop the weight then do 8-10 more!
Bulgarian Split Squats – 4 sets of 10-12 reps each leg
Weighted Hyperextensions – 4 sets of 15 reps
Cable Kick Backs – 3 sets of 15 reps each leg
Abductor Machine – 2-3 sets 25 reps – last set burnout!
Try this 1-2 days a week (with enough rest in between days), eat in maintenance or surplus and watch the glutes and hamstrings grow!!!
If you’d like to try one of my lifting programs click HERE!
