Kelsey Wells’ Glutes and Hamstrings Workout

“Gluteal muscles and hamstrings are Such “This is a powerful exercise combo because together they power some of your biggest moves, like deadlifts, hip thrusts, and leg curls,” says Kelsey Wells, personal trainer on the Sweat app.

This workout, designed by Wells, is designed to reactivate and strengthen these key muscles, helping you regain mobility and reduce stiffness so you can move with more freedom and strength.

“This combination helps build strength and reduces the risk of injury, especially to the knees and lower back,” she says.

Join the movement

If you’re following our Sports of the Month club, these are the sports for week two. Repeat for a total of 3 rounds.

As a bonus, you can follow Wells and the full workout below. The workout strictly follows Wells’ signature training style, which includes an activation followed by two supersets and a 60-second burnout.

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This is your glute and hamstring workout

1.Good morning

As the name suggests, this move says “good morning” to your glutes and hamstrings! Wells says this exercise strengthens your posterior chain (the muscles in the back of your body), improves hip hinge movement, and strengthens your lower back.

1. Stand with your feet hip-width apart.
2. With your hands behind your head, pull your shoulder blades down and back, opening your chest slightly. This is your starting position.
3. Inhale and bend your knees slightly, then pivot forward from your hips, keeping your chest lifted and your spine aligned with your head.
4. Engage your core and keep your back straight as you rotate forward. You should feel tension in your hamstrings.
5. Exhale and push through your heels, using your glutes and hamstrings to straighten your hips and return to the starting position.
6. Repeat the movement for 30 seconds, focusing on form and controlled movement.

2. Standing hip thrust back

While compound movements (movements involving more than one muscle) will give you more bang for your buck, isolation exercises like these will give your glutes an extra boost. By focusing on the gluteal muscles, this exercise helps improve hip stability, promotes better posture, and primes your lower body for the workout ahead.

1. Stand with your feet hip-width apart. Place your left foot slightly behind you.
2. Exhale and lift your left foot off the mat, squeezing your glutes as you kick your heels directly back behind you while keeping your legs extended, feet flexed, and toes pointing forward.
3. Inhale as you return your right foot to the starting position, maintaining control.
4. Repeat on the same side for 15 seconds.
5. Switch sides and practice with your left leg for 15 seconds.

3. Romanian deadlift

Similar to your morning workout, this classic weightlifting move is great for working your hamstrings and glutes.

1. Hold a dumbbell with both hands on top of the bell. Place it in front of your legs with your feet shoulder-width apart.
2. Pull your shoulder blades down and back, lift your chest slightly, and gently engage your core.
3. Inhale and bend your knees slightly, then pivot forward from your hips, letting the dumbbells slide down the front of your thighs and halfway down your calves.
4. Keep your chest lifted and your head in line with your spine. You should feel tension in your hamstrings.
5. When you’re halfway up your calves, drive through your hips and hamstrings with your heels, extend your knees and hips, and return to standing.
6. Repeat 12 times.

4. Weighted Glute Bridge

This exercise strengthens your glutes and lower back while helping to build core stability and reduce imbalances in your lower body.

1. Lie on your back, bend your knees and place your feet hip-width apart.
2. Carefully place the dumbbell on your hip bones and hold it firmly.
3. Exhale and press your heels into the mat while engaging your glutes to lift your pelvis off the floor until your body forms a straight line from chin to knees, resting on your shoulders.
4. Inhale and return your pelvis to the starting position under control.
5. Repeat for 30 seconds or 12 times, whichever comes first.

5. Goblet Sumo Squats

The goblet sumo squat promotes better hip mobility and strengthens the lower body through a wider stance, emphasizing the inner thighs more than other squat variations.

1. Hold a dumbbell or kettlebell in both hands directly in front of your chest, with your feet slightly wider than hip-width apart and your toes pointed slightly outward.
2. Inhale and bend your hips and knees, making sure your knees are over your toes.
3. Continue to bend your knees until your thighs are parallel to the floor, maintaining a 45 to 90-degree back angle to your hips.
4. Exhale and push through your heels, extending your knees to rise and return to a standing position.
5. Repeat for 30 seconds or 12 times, whichever comes first.

6. Alternate Reverse Lunges

Looking for lower body exercises that are good for your knees? This lunge variation improves balance, coordination, and lower-body strength while reducing stress on your knees.

1. Stand with your feet shoulder-width apart and engage your core muscles.
2. Inhale and take a large step back with your right foot. While placing your right foot on the floor, bend your knees to approximately 90 degrees, distributing your weight evenly between your legs. Make sure your front knee is aligned with your ankle and your back knee is hovering above the floor.
3. Exhale as you extend your knees, shift your weight back to your left foot, and then step your right foot forward to return to the starting position.
4. Inhale, take a big step back with your left foot, and repeat the same movement.
5. Continue alternating legs for a total of 16 reps (8 reps per leg).

7. Fire hydrant

Although it has an odd name, and you may find it a little awkward to perform, the fire hydrant exercise is a great way to target your gluteus medius, helping to stabilize your hips and improve overall leg strength and flexibility.

1. Start on all fours with your knees under your hips and your hands under your shoulders.
2. Keeping your knees bent, lift your left leg to the side while making sure your hips and shoulders remain vertical and parallel to the floor.
3. Inhale and return your left leg to the starting position, but keep your knee hovering over the mat.
4. Repeat for 30 seconds on each side.