Follow along with Pat Chadwick in this fire glutes and hamstrings workout that you can do at home or at the gym to stimulate hypertrophy in your legs. This is a bodyweight routine that will contain combinations of dynamic, isometric, and tempo reps which will make this workout very fun and challenging! All you will need is a chair and a little space.
This workout will consist of 9 exercises and the timer will be on throughout the video for 45 seconds of work, followed by 20 seconds of rest. Focus on performing every rep with good form, as quality is better than quantity. If you need breaks - take them! You will improve over time if you practice this consistently.
Stronger glutes will improve your athletic performance in different sports from running to soccer and to football. Research suggests that your gluteus maximus is one of the primary hip extensors. This is a foundation movement in daily life and athletic capacities. Thus, in order to maneuver well and be fully mobile, you need to have strong activated gluteal muscles.
The primary muscles worked are the glutes, quadriceps, hamstrings adductors, hip flexors. The secondary muscles worked are the abdominals, obliques, and calves. The majority of these exercises are compound movements which mean many muscle groups are being worked to execute a single motion.
This workout is for all fitness levels which means it is suitable for beginners. The movements demonstrated in this routine are basic movements, that are not hard to perform. This workout also contains small breaks to allow you to catch a breath! - If this is not enough, you can pause the video to rest longer, and resume when you are ready.
I want to congratulate you on completing this workout. It is one thing to decide to work out and another to follow through and complete it! I recommend switching up your workouts to give your muscles enough time to recover and to target different muscle groups. If you want to challenge your body, check out this chest and back workout and upper abs workout - See you there!
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.