Home workout : Glute & Hamstring Workout (+ Lessons I’ve Learned)

This workout is about more than glutes and hamstrings. It is about growth. When I filmed this, I had been teaching myself how to train at home, learning through trial and error and figuring things out as I went. Looking back now, there are definitely things I would do differently. That is exactly why I am keeping this video up. Progress is not about pretending you have always had it figured out. It is about learning, adjusting and showing up anyway. So here is how I would train this session today. I would start with landmine hack squats because they are the most demanding movement in the workout. When you are fresh, you are stronger, your technique is sharper and your muscles get the best possible stimulus. Do not use your best energy on exercises that can wait until later. Next, I would move into landmine squats to keep the legs loaded while reinforcing good squat mechanics. They are another great compound movement that continues to challenge the quads and glutes while you are still able to produce good force. I would finish with landmine Romanian deadlifts (RDLs). By this point, your glutes and hamstrings are already working hard, so finishing with RDLs is a great way to maximise tension and really challenge the posterior chain. One tip that completely changed my RDLs is to stop thinking about lowering the weight. Instead, think about pushing your hips back. Keep a soft bend in your knees, the bar close to your legs and a neutral spine throughout. Lower only until you feel a deep stretch in your hamstrings, then drive your hips forward and squeeze your glutes at the top. Watching this video back, I can see I was not getting enough range of motion on my RDLs. Honestly, that is okay. That is the point. Over the last year, I have improved my technique, my movement quality and my understanding of training. That is what this lifestyle is really about. Learning. Adjusting. Getting a little better every single time you show up. Nobody starts as an expert. You are not supposed to. If you are teaching yourself too, do not be afraid to look back. Sometimes the biggest reminder of how far you have come is seeing where you started.