Glutes, Hamstrings, and Back Workout

Last updated: March 22, 2023, at 5:01 a.m. PT

Originally published: June 9, 2020, at 3:15 p.m. PT

Glutes workout

Try this WOD (workout of the day)! Before starting any exercises, remember to warm up, stretch, and drink plenty of water.


50 secs work / 10 secs rest. Repeat at least 3x. If needed, add extra rest before restarting circuit.

  • Static Hold Butterfly Legs, Bridge Lifts (try to drive the knees as wide as possible) 
  • Kneeling Squats with Arm Up or + Overhead Press 
  • Superman or Superwomen  
  • Sumo Squat + Opposite Knee to Elbow  
  • Overhead Jacks 
  • Static Hold Sumo Squat with Arms Out + Alternating Heel Lifts 
  • Bear Hold + Alternating Lateral Donkey Kicks (modifier Table Top position) 
  • High Plank + Opposite Hand to Foot tap


30 secs work / 10-secs rest. Repeat 5x or more. 

  • Burpees (or any challenging full-body cardio) 
  • Mountain Climbers (or High Knees) 


Category: Strength & Cardio