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This workout strengthens the legs – especially the glutes and hamstrings – along with the abs!  It includes several compound movements (working multiple muscle groups) for maximum effectiveness.  More muscle mass also means a faster metabolism – so get your glutes in the gym and try this routine!


*When using weights, be sure the resistance makes it a challenge to complete the last two reps while keeping proper form. Click links to learn how to do each movement.


Set 1 (Complete 4 sets):

Barbell OR Dumbbell Squats – 8-12 reps


Superset 1 (Complete 3 sets):

Barbell OR Dumbbell Hip Thrusts – 10-15 reps

Straight Leg Reverse Crunches – 15 reps


Superset 2 (Complete 3 sets):

Curtsy Lunges – 10 reps each leg

Stiff Leg Deadlifts – 10-12 reps


Tri-set (Complete 3 sets):

Single Leg Glute Bridges – 10 reps each leg

Frog Hip Ups – 15 reps

Knee to Elbow Plank – 10 reps each leg


Be sure to stretch afterwards and have a healthy carbohydrate and protein-rich post-workout snack or meal!


Author: Amanda Giorno, HealthEase Site Manager