← All workouts

Glute and Hamstring Kinetic Chain

LegsGlutesHamstringsCardio

This is a high-volume lower body standard workout designed to torch your legs and glutes. Focus on controlled, deliberate movements during the single-leg deadlifts to maximize stability and engagement, and maintain a steady rhythm during the squat variations. If the volume feels too intense, break the larger sets into smaller, manageable chunks to ensure your form remains crisp throughout the entire duration.

1. Squats 30 reps
2. Sumo Squats 30 reps
3. Single Leg Deadlift L 20 reps
4. Single Leg Deadlift R 20 reps
5. Bridges 35 reps
6. High Knees 35 reps
7. Squats 25 reps
8. Sumo Squats 25 reps
9. Bridges 30 reps
10. High Knees 35 reps

Don't have the app? It's free — iPhone · Android