You know you killed your workout when it leaves you sore [1] for the next three days. It's the hurts-so-bad-but-feels-so-good sore that has you struggling to walk up a flight of stairs or sit down on the toilet. If you're into that type of torture workout, get prepared for this intense, hour-long workout [2] targeting your glutes, quadriceps, and hamstrings! Go HAM during your next gym session with this tried-and-true workout from yours truly [3]!
The workout:
Barbell Front Squats — 3 sets of eight reps
Dumbbell Walking Lunges — 3 sets of 10 reps, each leg
Barbell Hip Thrusts — 3 sets of 10 reps
Bulgarian Split Squats — 3 sets of 12 reps, each leg
Hex Bar Deadlift — 3 sets of 10 reps
Single-Leg Leg Extension — 3 sets of eight reps, each leg
Hamstring Curls — 3 sets of 12 reps
Take 60 to 90 seconds rest in between each set.
Barbell Front Squats
- Start with a loaded barbell; 65 to 75 pounds is a great starting point. Beginners should start with just the barbell, gradually adding weight as they become familiar with the movement.
- Position your hands about shoulder-width apart on the barbell and lightly grip the bar.
- Rest the bar on your clavicle and shoulders as you lift your elbows up. Your elbows should go as high as your mobility allows.
- With your feet about hip-distance apart, lift the barbell off the rack. Take 1 to 2 steps backwards.
- Shift your weight back, into your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
- With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
- That's one rep.
- Do three sets of 8.
Dumbbell Walking Lunges
- Stand upright, feet together, with 10 pound dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
- Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side. This completes one rep.
- Do three sets of 10 reps on each leg.
Barbell Hip Thrusts
- Sitting on the floor with your legs extended, rest your back against a stable bench.
- Place a towel or shoulder cushion on the bar for comfort (optional). Roll the barbell over your thighs until the bar is directly above your hip joints.
- Brace your core. As you drive your heels into the ground, squeeze your glutes, lifting your hips up to full extension, meaning your hips are even with your knees.
- With control, lower back down to the ground.
- This is one rep.
- Do three sets of 10 reps.
Bulgarian Split Squat
- Grab a pair of 10 pound dumbbells. Begin by placing the toes of your left foot on a bench, box, stair or chair, with your right leg straight.
- Make sure your right foot is out far enough so that when you lower your hips, your knee stays directly over your ankle.
- Bend your right knee, squeeze your left glute, and lower your pelvis toward the ground.
- Press your right heel into the ground to straighten your right knee. This completes one rep.
- Do three sets of 12 reps on each leg.
Hex Bar Deadlift
- Load the hex bar with the weight of your choice. If you're new to the move, start by just using the bar without any additional weight.
- Stand in the center of the hex bar with your feet hip width apart.
- Bend at your hips and knees as you grab the handles of the hex bar. Raise your hips up slightly, keeping your back flat, to create tension in the back of your legs (your hamstrings will feel tight).
- Keeping your back flat and shoulders relaxed, drive your heels through the ground as you stand straight up.
- Squeeze your glutes at the top of the lift to ensure you get full hip extension.
- Continue to grasp the handles as you lower the weight to the ground with control. Be sure to keep your chest open and your back flat. This counts as one rep.
- Do three sets of 10.
Single-leg Leg Extension
- Select your desired weight on the weight stack and insert the pin. A good weight to start with for beginners is five pounds. If you're more advanced, try 10 to 17.5 pounds.
- Start in a seated position on the machine with your back flat against the backrest and your legs underneath the pad. Make any necessary adjustments to the pad so that it's right above your ankle.
- With your right leg still bent at a 90-degree angle, grip the side handles while maintaining a relaxed upper-body position.
- Using your left quadriceps, begin to extend your left leg until it is fully extended. Hold for one second.
- Slowly lower back down to your start position.
- That's one rep.
- Repeat for three sets of 8 for each leg.
*To modify this exercise, extend both legs at the same time and increase the weight to 20 to 30 pounds.
Hamstring Curls
- Start by lying face down on the hamstring curl machine. The pad of the machine should be on the back of your legs at the bottom of your calves.
- Keeping your body flat on the bench, lightly grasp the handles near the front to stabilize your upper body. Bend your knees to bring your heels toward your glutes stopping once your knees have reached a 90 degree angle. Hold for one second.
- Slowly lower down for three seconds.
- That's one rep.
- Do three sets of 12.