Complete 30 Minute Glutes and Hamstrings Workout at Home | Bodyweight Only

This Glutes and Hamstrings Workout at Home is 100% bodyweight only, specifically designed to sculpt your booty AND tighten the back of your legs. Strong hamstrings are the secret to lifting the glutes and creating that defined athletic look – no equipment needed!
✨ Why combine Glutes & Hamstrings?
We are using a 50s Work / 10s Rest timer to hit the deep muscle fibers:
• Total Posterior Chain: By working both muscle groups together, you maximize calorie burn and improve your posture.
• The "Glute Lift": Developing your hamstrings supports your glutes, helping to "lift" them visually for a perky shape.
• Injury Prevention: Strengthening the back of your legs helps balance out strong quads and protects your knees.
💪 Workout Details:
• Focus: Glutes, Hamstrings & Lower Body Toning
• Format: 50s Active / 10s Rest
• Equipment: None (Bodyweight Only)
• Level: All Levels (modifications included)
🔥 Trainer Tips for Hamstring Activation:
• Drive Through Heels: On hamstring bridges, dig your heels into the mat. This immediately engages your hamstrings.
• Slow the Eccentric: When lowering down (e.g. in a bridge), go SLOW. The hamstrings work hardest during the lengthening phase.
• Don’t Arch Your Back: Keep your ribs down and core tight to ensure the tension stays in your legs, not your lower back.
📅 Recommended Schedule:
Do this workout 2x per week as your “Posterior Chain Day” to complement your squat or quad-focused days.
⏱️ Timestamp Breakdown:
0:00 Intro & Warm Up
3:44 Round One – 50 sec ON / 10 sec OFF
– Side Leg Raises
– X Leg Lifts
– Glute Bridge
– Glute Bridge Pulses
– Glute Bridge Hold
– Hamstring Bridge
– Hamstring Bridge Hold
– Donkey Kick
– Straight Leg Donkey Kick
19:46 Round Two – 50 sec ON / 10 sec OFF
– Hip Thrusts
– Hip Thrust Hold
– Hip Thrust Pulses
– Donkey Kicks
– Crossover Leg Lifts
29:56 Cool Down Stretch
If you felt that burn in the back of your legs, hit LIKE and SUBSCRIBE to    / @anastasiamax-workoutathome   for more targeted home workouts!

⭐ MORE HOME WORKOUTS
Find more follow along home workouts in my playlists:
   • Full Body Workouts at Home  |  20-30 Min F...  

   • 30 Minute Workouts at Home - Full Body HII...  
👇 Comment below:
Hamstrings can be tough! On a scale of 1–10, how much are your legs shaking right now?
#glutesandhamstrings #posteriorchain #homeworkout #legdayathome #hamstringworkout #glutesworkout #bodyweightlegs #30minuteworkout #AnastasiaMax #noequipment #legworkoutathome #bootyworkout
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Music: https://www.epidemicsound.com

Disclaimer:
If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or program is solely at your own risk.