Exercise Library · Hamstrings, gluteus maximus
Best Hamstrings & Glutes Exercises
The hamstrings & glutes (hamstrings, gluteus maximus) are the back-thigh and hip muscles that extend the hip and bend the knee. Below are 5 exercises worth building a program around — 2 compound movements to load heavy, and 3 isolation movements to add volume without burning out.
Every hamstrings & glutes exercise, with sets and reps
| Exercise | Type | Equipment | Sets | Reps |
|---|---|---|---|---|
| Romanian Deadlift | Compound | Barbell | 3–4 | 8–12 |
| Hip Thrust | Compound | Barbell | 3 | 8–12 |
| Lying Leg Curl | Isolation | Machine | 3 | 10–15 |
| Seated Leg Curl | Isolation | Machine | 3 | 12–15 |
| Glute Bridge | Isolation | Bodyweight | 3 | 12–20 |
How many hamstrings & glutes sets per week?
Aim for 10–16 hard sets per week, spread across two sessions rather than one. Training a muscle twice a week beats once for growth at matched volume, and splitting the work keeps set quality higher than grinding it all out in a single session. Balance a hip hinge (RDL) with a knee flexion movement (leg curl).
Splits that train hamstrings & glutes
Full Body
1× per week · 3 days totalHit everything, every session.
Upper / Lower
2× per week · 4 days totalThe best all-around balance.
Push / Pull / Legs
2× per week · 6 days totalThe most popular split for a reason.
Bro Split
1× per week · 5 days totalOne muscle, all the volume.
Common questions
How often should I train hamstrings & glutes?
About twice a week. That frequency lets you accumulate 10–16 quality sets without any one session running so long that the last sets turn into junk volume.
Which hamstrings & glutes exercise should I start with?
Start the session with Romanian Deadlift while you're fresh — it lets you move the most weight, and heavy compound work drives most of the growth. Save isolation work for the end.
What rep range builds the most muscle?
Anywhere from 6 to 20 reps works as long as you finish sets close to failure — roughly 1–3 reps left in reserve. Keep heavier compounds at the low end of that range and isolation work at the high end, where the joints tolerate it better.