9 Home Exercises to Tone Your Glutes & Hamstrings

The gym has always been my place to escape, clear my mind, strengthen my body and gain confidence.

So when the gym closed (thanks COVID-19), my home became my gym and the only equipment I have to work with are a few dumbbells and resistance bands.

CLICK HERE TO GET AN 18-MINUTE HIIT WORKOUT

Recently my workouts have been short-lived (lasting no more than 40 minutes) and I haven’t felt like my strong self, so I designed this 60-minute at-home workout to target 2 primary areas of the body: Glutes and hamstrings.

Each exercise below will strengthen, tighten and tone your backside and I guarantee you’ll be feeling it tomorrow.

WORKOUT EQUIPMENT

  • 10 to 20 lb. Dumbbells (optional)
  • 1 Resistance Band (optional)
  • 1 Sturdy Chair
  • 1 Hand Towel

THE EXERCISES

  1. Glute Hip Thrusts: 15 reps x 15-30 lbs. dumbbell
  2. Romanian Deadlift (RDL): 15 reps x 20-40 lbs.
  3. Single Leg Glute Bridge: 15 reps per side
  4. Bridge March: 30 reps
  5. Fire Hydrant: 20 reps per side
  6. Donkey Kicks: 15 reps per side
  7. Bridge & Pry: 30 reps x heavy resistance band
  8. Single Leg Squat: 12 reps per side x 10-20 lb. dumbbell
  9. Slider Leg Curl: 15 reps per side

HOW TO COMPLETE THE WORKOUT

Complete the circuit of exercises for a total of 6 rounds (sets) or follow along to the workout video at the top of this page!

Post in the comments if you want to see more workouts like this!

To complement this 60-minute at-home lower body workout, click here for a Low Impact Arms & Cardio workout that also uses a chair!

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2 Comments

  1. Joyce

    Great workout! I could only do like 45 minutes of it before my hamstrings started cramping up. I’m also loving your new site and how clean it is and all the great content that you have. Anytime I have friends and family who ask for a nutritionist or nutrition/health coach I recommend you. You’re by far the best that we have in the Severna Park, Annapolis, and the rest of Anne Arundel county area. Keep those videos coming 🙂 thank you for all of your help 🙂

    Joyce

    Reply
    • Sara Heilman

      Woohoo! Way to go, Joyce! Great job for sticking with the workout. And thanks so much for your kind words. Let me know if you’re ever looking for a specific recipe or workout to help you progress on your journey!

      Reply

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