60 minute advanced lower body workout at home

Here's everything you need to try our 60 minute advanced lower body workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Single Leg Isometric Glute Bridge With Leg Lowering
  • Circuit 2
  • Hamstring Walk Out March
  • Circuit 3
  • Single Leg Glute Bridge Hold
  • Quadrupled Extensions
  • Circuit 4
  • Hamstring Walk Outs
  • Pistol Squat

Circuit 1

Complete this round 3 times.

Single Leg Isometric Glute Bridge With Leg Lowering

Complete 10 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge With Leg Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge With Leg Lowering correctly:

  • Keep consistent tension in the glute
  • Keep a tight core throughout.

Circuit 2

Complete this round 3 times.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

  • Take small, controlled steps
  • Create a lot of tension in the hamstrings throughout
  • Keep a slight bend in the legs while marching.

Circuit 3

Complete this round 3 times.

Single Leg Glute Bridge Hold

Complete 25 seconds

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Quadrupled Extensions

Complete 12 repetitions

Coaching Tips For Quadrupled Extensions

Follow these cues to perform Quadrupled Extensions correctly:

  • Take your time and do a slight pause at extension, feel the tension in the glutes.

Circuit 4

Complete this round 3 times.

Hamstring Walk Outs

Complete 8 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

  1. Start in a hip thrust position with the feet pressing into the ground.
  2. Slowly step forward. Take small steps to ensure there is enough time under tension.
  3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
  4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
  5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

  • Use the heels
  • Only go as far as the hamstrings feel able
  • Move slowly and deliberately.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

  • Do not dive into the bottom position to gain momentum
  • If you cannot control the movement or do not have the range of motion, swap the exercise.

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This workout was made by Sean Klein

Sean Klein

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