#FindFit - Glutes and Hamstring Gym Workout

This glutes and hamstring workout by fitness trainer and influencer Miranda Cohen is a powerful routine designed to build strength and shape these key muscle groups. Follow this step-by-step guide at the gym to target your posterior chain effectively.

Warm-Up

Start with 5-10 minutes of dynamic movements to loosen the hips, quads, glutes, and hamstrings:

• Standing quad stretch

• Hip flexor mobilization

• Deep bodyweight squats with hip shifts

This prepares your body for the heavier work ahead, activating muscles and increasing mobility.

Workout Breakdown

Barbell Romanian Deadlift (RDL)

• 3 sets of 6 reps plus 1 set to failure

• How to do it: Stand with feet hip to shoulder width, grasp the barbell with hands just outside the knees. Keep your shoulders back, chest up, and back flat. Hinge at the hips by pushing them back while lowering the bar down the front of your legs. Lower until a stretch is felt in your hamstrings (typically mid-shin level). Keep knees slightly bent and the bar close to your body. Reverse the motion by driving hips forward and squeezing your glutes at the top.

• Tip: Maintain tight lats and core throughout to protect your lower back and maximize hamstring engagement.

Cable Upper Glute Kickback

• 3 sets of 12-15 reps per leg

• How to do it: Attach an ankle cuff to a low cable pulley. Stand facing the machine or slightly angled forward for balance. Kick your leg backward and slightly upward focusing on squeezing the upper portion of the glute muscle. Return slowly to starting position with control.

• Tip: Avoid using momentum; focus on muscle contraction and full range of motion.

Dumbbell Goblet Squat with Pause

• 3 sets of 5 reps with a pause and 1 set to failure

• How to do it: Hold a dumbbell vertically against your chest with both hands. Stand with feet about shoulder width apart. Squat down slowly, pausing for 2-3 seconds at the bottom of the movement to increase time under tension. Then drive explosively back up by pushing through your heels and squeezing the glutes at the top.

• Tip: Keep your chest upright and core braced throughout the squat to protect your lower back.

Laying Hamstring Curls

• 3 sets of 8-10 reps

• How to do it: Using a hamstring curl machine, lie face down with the padded lever against your lower calves (just above your heels). Curl your legs up by contracting your hamstrings, bringing your heels toward your glutes. Hold briefly at peak contraction and slowly return to start.

• Tip: Control the negative (lowering) phase to maximize hamstring activation and avoid momentum.

Cool Down

Finish with targeted stretches to aid recovery and maintain flexibility:

• Standing quad stretch: Hold 30 seconds per side

• Glute pigeon stretch: Hold 30 seconds per side

• Hamstring stretch: Hold 30 seconds per leg

Pro Tips

• Keep form strict on all hip hinge movements.

• Focus on glute activation by squeezing at the top of each movement.

• Gradually increase weight week to week for strength gains.

• Rest 60-90 seconds between sets to maintain workout intensity.

Try this routine 1-2 times per week to build muscular, powerful glutes and hamstrings. Miranda Cohen’s approach combines strength and function to help unlock your full lower body potential at the gym.

This focused workout guide makes it easy for readers to replicate Miranda Cohen’s training style for glutes and hamstrings in a gym setting.