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Glutes & Hamstrings: High Volume Workout

Glutes and hamstrings with squats and lunges mixed in, most lifts followed by a 1½ rep version.

  • 37 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 32 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

150K views on YouTube · TIFF x DAN · January 2022

The workout

Workout · 40s work · 20s rest

  1. Goblet Squat
  2. 1½ Goblet Squat
  3. Bulgarian Split Squat, right
  4. 1½ Bulgarian Split Squat, right · bodyweight
  5. Bulgarian Split Squat, left
  6. 1½ Bulgarian Split Squat, left · bodyweight
  7. Goblet Side Lunge, right
  8. 1½ Goblet Side Lunge, right · bodyweight
  9. Goblet Side Lunge, left
  10. 1½ Goblet Side Lunge, left · bodyweight
  11. Shoulders Elevated Hip Thrust
  12. 1½ Shoulders Elevated Hip Thrust
  13. RDL
  14. 1½ RDL
  15. Sumo Squat
  16. 1½ Sumo Squat
  17. Curtsy Lunge, right
  18. 1½ Curtsy Lunge, right · bodyweight
  19. Curtsy Lunge, left
  20. 1½ Curtsy Lunge, left · bodyweight
  21. Single Glute Bridge · right, then left
  22. Box Goblet Squat, Stand Up · right, then left
  23. Frog Pumps
  24. Elevated Glute Bridge
  25. Hamstring Bridge
  26. Hamstring March
  27. Deadlift
  28. 1½ Deadlift

Finisher · 30s each, no rest

  1. Hip Thrust Pulses
  2. Sumo Squat Pulses
  3. Glute Bridge Pulses
  4. Frog Pump Pulses

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