Full Lower Body - Glutes, Quads and Hamstrings

bench · dumbbell · set of dumbbells · resistance band · hamstring curl machine · elevated surface

Total workout time

60 min

Active workout time

42 min

Muscles worked

Primary: Glutes, Hamstrings, Hip Abductors, Hip Adductors, Quads

Main block

7 moves

  • Single Leg Dumbbell Hip Thrusts

    Primary: Glutes

    3 sets

  • Curtsy Lunge

    Primary: Glutes, Hip Abductors · Secondary: Quads

    3 sets

  • Dumbbell Sumo Squat

    Primary: Glutes, Hip Adductors · Secondary: Quads

    3 sets

  • Banded RDLs

    Primary: Glutes, Hamstrings

    3 sets

  • Lying Hamstring Curl

    Primary: Hamstrings

    3 sets

  • Elevated Squat Pulses

    Primary: Glutes, Quads

    3 sets

  • Wall Sit

    Primary: Quads

    1 sets