40 Min Glute Growth Workout | Glutes + Hamstrings at Home | Dumbbells | STRONG Evolve 25

Today’s session is a 40 minute glutes and hamstrings workout at home focused on building strong glutes, stronger hamstrings, posterior chain strength, and lower body endurance through heavy hinging, unilateral leg work, glute bridges, and a serious glute pump finisher. This workout starts with an activation block to fire up the glutes and hamstrings before moving into heavy RDLs, staggered RDLs, forward lean Bulgarian split squats, and multiple glute bridge variations for a complete lower body strength session. This is a great workout if you’re looking for a glute workout at home, hamstring workout with dumbbells, glute growth workout, RDL workout, Bulgarian split squat workout, or a powerful 40 minute lower body workout with minimal equipment. Workout Structure Activation: Forward Lean Alternating Rear Lunge RDL Good Morning Banded Glute Bridge Glute Bridge Hold + Abductions Straight Set (Repeat 3 times): Heavy RDL Straight Set (Repeat 3 times): Staggered RDL (R) Staggered RDL (L) Straight Set (Repeat 3 times): Forward Lean Bulgarian Split Squat (R) Forward Lean Bulgarian Split Squat (L) Straight Set (Repeat 2 times): Glute Bridges 1½ Rep Glute Bridges Glute Bridge Pulses Finisher: Banded Glute Bridge Pulses Frog Pumps Glute Bridge Hold Banded Glute Bridge This glutes and hamstrings workout targets the glutes, hamstrings, posterior chain, and lower body stabilisers with a strong emphasis on hip hinging, unilateral strength, glute activation, and time under tension. The combination of heavy RDLs, staggered RDLs, Bulgarian split squats, glute bridges, frog pumps, and band work makes this a tough and effective lower body workout you can do at home. Expect a serious glute burn, lots of hamstring tension, and controlled reps that help build strength, shape, and muscular endurance. The activation block helps switch everything on early, while the final banded bridge finisher leaves your glutes fully cooked. Whether you’re following the STRONG Evolve program or just want an effective at home glute and hamstring workout, grab your dumbbells, resistance band, and let’s get into it. Choose weights that challenge you while allowing good form, and take extra rest whenever needed. #glutesworkout #hamstringsworkout #dumbbellworkout #lowerbodyworkout #GlutesWorkout #HamstringsWorkout #GluteGrowthWorkout #DumbbellWorkout #LowerBodyWorkout #RDLWorkout #BulgarianSplitSquat #GluteBridge #PosteriorChainWorkout #LegDayWorkout #AtHomeWorkout #40MinWorkout #StrengthWorkout #GrowYourGlutes #STRONGEvolve