19FEB25

Written By Heather Kiesewetter
 
 

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Glutes & Hammies

Warmup

Dynamic Activation & Mobility

Perform each movement for 30 seconds

  • Hip Circles (Standing or Quadruped Position) – Loosen hips and improve range of motion

  • World’s Greatest Stretch (Lunge with Rotation) – Opens up hips and hamstrings

  • Bodyweight Good Mornings – Activates hamstrings and lower back

  • Lateral Band Walks (Resistance Band Above Knees) – Engages glute medius for stability

  • Banded Glute Bridges – 15 reps to wake up the posterior chain

Glute & Hamstring Activation

  • Banded Quadruped Kickbacks – 12 reps per leg

  • Banded Side-Lying Clamshells – 12 reps per side

  • Hamstring Curls with Stability Ball or Slider – 10 reps

  • Bodyweight Sumo Squats with 2-Second Hold at Bottom – 12 reps

Strength

Barbell Back Squat – 5 sets x 5 reps (heavy)

  • Slow eccentric (lowering phase 3-4 sec), explosive drive up

  • Rest 2 minutes between sets

Box Squat (Wide Stance) – 3 sets x 8 reps (heavy)

  • Glute-dominant squat variation

  • Rest 2 minutes between sets

Hypertrophy

3 rounds, rest 45 sec between exercises

  • Smith Machine Bulgarian Split Squat – 12 reps per leg

  • Smith Machine Glute Bridge (Feet Elevated on Step or Plates) – 15 reps

  • Smith Machine Romanian Deadlifts – 12 reps

3 rounds, rest 45 sec between exercises

  • Dumbbell Staggered Stance Romanian Deadlifts – 12 reps per leg

  • Dumbbell Step-Ups (High Box) – 10 reps per leg

  • Dumbbell Sumo Squat to Pulse – 15 reps

3 rounds, rest 45 sec between exercises

  • Cable Kickbacks (Squeeze at top) – 12 reps per leg

  • Cable Pull-Throughs (Hip Hinge Focus) – 15 reps

  • Cable Abduction (Glute Medius Focus, Slight Forward Lean) – 12 reps per leg

Finisher

  • Walking Lunges with Dumbbells – 50 steps

  • Walking Curtsy Lunges – 30 steps

  • Reverse Walking Lunges (Glute & Hamstrings Focus) – 40 steps

  • Bodyweight Forward to Reverse Lunge – 20 per leg

Rest 1 minute, then repeat up to 2x (time & energy depending!)

Cooldown & Stretch

  • Seated glute stretch – 30 sec per side

  • Lying hamstring stretch – 30 sec per leg

  • Butterfly stretch – 30 sec

Heather Kiesewetter

Certified Personal Trainer, Nutrition Coach, and mom of four boys, Heather is passionate about helping women achieve their fitness goals and build confidence. With over a decade of experience, she specializes in creating customized workout programs, meal plans, and online training to fit any lifestyle. When she’s not coaching, Heather enjoys family adventures, exploring new recipes, and making fitness fun and accessible for everyone.

https://heatherkiesewetter.com
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18FEB25