25 Min INTENSE Hamstring & Glutes Workout with Dumbbells [GROW YOUR BOOTY]

This 25 minute INTENSE glutes and hamstring workout will have you cursing our names and then thanking us the next day. The best part is that you can do this hamstring and glute workout from the comfort of your home WITH OR WITHOUT DUMBBELLS, and a bench of some sort... which in our case, we are getting creative and using our Yeti cooler.

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This glute and hamstring workout builds as it goes. You might feel like the first few sets are a breeze but watch out because this will have your hamstrings and glutes burning in no time!

Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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WORKOUT DETAILS

This at home hamstring and glute workout is broken down into 6 rounds.
The format for this glute and hamstring workout is listed below:

ROUND 1: 20 seconds work / 20 seconds rest // Repeat 2X

Romanian Deadlift
Single Leg Romanian Deadlift R
Single Leg Romanian Deadlift L

ROUND 2: 20 seconds work / 20 seconds rest // Repeat 2X

Bulgarian Split Squat R
Rest 20
Bulgarian Split Squat Pause R
Rest 20
Bulgarian Split Squat Pulses R
Rest 20

ROUND 3: 20 seconds work / 20 seconds rest // Repeat 2X

Bulgarian Split Squat L
Rest 20
Bulgarian Split Squat Pause L
Rest 20
Bulgarian Split Squat Pulses L
Rest 20

ROUND 4: 20 seconds work / 20 seconds hold / 20 seconds rest // Repeat 2X

Shoulders Elevated Hip Thrust
Shoulders Elevated Hip Thrust Iso (hold)
Rest 20
Shoulders Elevated Single Leg Hip Thrust R
Shoulders Elevated Single Leg Hip Thrust Iso R (hold)
Rest 20
Shoulders Elevated Single Leg Hip Thrust L
Shoulders Elevated Single Leg Hip Thrust Iso L (hold)
Rest 20

ROUND 5: 20 seconds work / 20 seconds hold / 20 seconds rest // Repeat 2X

Feet Elevated Hip Thrust
Feet Elevated Hip Thrust Iso (hold)
Rest 20
Feet Elevated Single Leg Hip Thrust R
Feet Elevated Single Leg Hip Thrust Iso R (hold)
Rest 20
Feet Elevated Single Leg Hip Thrust L
Feet Elevated Single Leg Hip Thrust Iso L (hold)
Rest 20

ROUND 6: 60 seconds work / 30 seconds rest / Repeat 2X

Hip Drive 3 Count Up/Down

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!