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35 Min HAMSTRING, GLUTES and BACK | POSTERIOR CHAIN

Follow-along home workout

35 Min HAMSTRING, GLUTES and BACK | POSTERIOR CHAIN Workout

36 minutesMediumStrengthStretchingMobilityDumbbell

Strengthen posterior chain muscles for a powerful, toned physique.

Workout progress: 0%

About this workout

A 36-minute medium-level strength and stretching workout for the lower body, using dumbbells.

How it runs

After a 25-second intro, you move through 36 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

Half-kneeling windmill (dumbbell)
B-stance Romanian deadlift (dumbbells)
B-stance squat (dumbbells)
Alternating cossack squat (dumbbell)
Single-leg Romanian deadlift (dumbbells)
Wall sit (dumbbell)

Keep moving

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