Real Training: Glutes and Hamstrings Posted March 13th, 2014 by Nicole . Get an inside look at my real glutes and hamstrings workout in this full-length training video! 59 Comments Teri Trocchia says: March 14, 2014 at 12:43 am Loved the workout! Log in to reply Nicole says: March 17, 2014 at 6:23 pm Thanks! Log in to reply Gemma Macpherson says: March 14, 2014 at 8:40 pm Awesome stuff Nicole! After watching this I am confident with the fact that I know what I’m doing when it comes to training haha! This looked almost identical to my last glute and hamstring sesh. I too do glutes and hams once a week and glutes and quads at least 3 days apart. Its the eating part that’s the hardest!! Am I eating enough carbs, am I eating too many, am I timing everything right, am I eating enough calories to grow or maintain muscle whilst losing body fat. Such a science. Doing it without a coach is a challenge for sure. Really looking forward to all your videos. Great job! And can you crack a nut shell with that butt LOL! Buns of steel right there! Log in to reply Nicole says: March 17, 2014 at 6:22 pm It can be very confusing, that is for sure Gemma. But it can be done, and making it a priority in your life is the first step – and it sounds like it is to you 🙂 Thank you for the comments! Log in to reply Kristen Carli says: March 14, 2014 at 8:58 pm What can you substitute if you have no seated leg curl or abductor machine ? Log in to reply Nicole says: March 17, 2014 at 8:24 pm For seated leg curl you can do a lying leg curl or ball tuck ups, for the abductor you can do standing side kicks or side steps with a band around your ankles. Have fun! Log in to reply Virginia Bouck says: March 15, 2014 at 6:01 am Fabulous ! Thank you! Glute/hams are my weakest area (aesthetically) anyway. LOL. I plan to compete at Masters Nationals (figure) in July and your video is excellent. Thank you…….Jenny Bouck Log in to reply Nicole says: March 17, 2014 at 6:20 pm Thank you Jenny. Good luck in July! Log in to reply Carinne Smoot says: March 17, 2014 at 7:36 pm Awesome workout! Can’t wait to try it out. Thanks for sharing and I hope to see more 🙂 Log in to reply Jennifer Cesere says: March 19, 2014 at 1:38 am Hey Nicole I did this workout and I am still sore, I loved it! I usually don’t do a separate workout for hamstrings and glutes. Do you do a quad focused leg day as well? Log in to reply Nicole says: March 19, 2014 at 5:00 pm Awesome! Glad you liked it so much. Yes, I do a quad-focused workout earlier in the week. Log in to reply Lainie Chaddock says: March 19, 2014 at 4:55 am This makes me even more excited to go to the gym! I think one of the things I appreciate most about you is that you seem so ‘normal’. You don’t dress to be cute or sexy, just to get the job done. (not that you don’t look good doing it) I look forward to all the info you will be sharing 🙂 Log in to reply Nicole says: March 19, 2014 at 5:06 pm Thank you, I’m happy I am able to provide some motivation! Log in to reply Audrey Erb says: March 20, 2014 at 1:36 pm Can’t wait to do this workout today! Thank you for the video and your website!! Log in to reply Nicole says: March 21, 2014 at 10:28 pm Have fun! Log in to reply Michele McKenzie says: March 21, 2014 at 1:22 am Great leg workout. I find that building and developing the hamstrings is the hardest part of the body to work and build up. Thanks for the demo, but I think the guy watching your on the leg press enjoyed it more ;)). Log in to reply Kirsten Vaughan says: March 21, 2014 at 2:19 am Thank you Nicole – awesome motivation to watch you working out. Love the butt blaster machine at the end – we have a similar machine at my gym – does the bizzo everytime, love it! Log in to reply Nicole says: March 21, 2014 at 10:27 pm You’re welcome! 🙂 Log in to reply Teri Trocchia says: March 21, 2014 at 2:52 am Nicole, I been attending the Olympia show the last 4 years, as well lifting seriously the last 4 years. Like you I was always involved in sports. I follow your videos, workouts etc. I have found you to be one of the most humble competitors, and admire that. I would LOVE to have your legs. Here is my question. I lift legs three times a week. Is that to much? Keep in mind I am 49, and they are not where I would like them to be. Suggestions Log in to reply Nicole says: March 21, 2014 at 10:26 pm Thank you for the kind words! Everybody is different and it depends on what you are doing in those three workouts. Without knowing details it is hard to say but I personally train my legs twice a week. One overall leg day and one hamstring/glutes day. Combined with six days of cardio my legs get plenty of work 🙂 Log in to reply Angela Hayes says: March 24, 2014 at 9:29 pm Thank you for sharing your “real life” workouts – this was one of the reasons I subscribed to your MEMBERS ONLY section – I don’t have anyone to lift with, so it is incredibly helpful to see your routines, form, exercise selections, etc. You are a real source of inspiration and support! 😀 Log in to reply Nicole says: March 25, 2014 at 6:30 pm Glad you like them, there will be more! Thank you for the kind words 🙂 Log in to reply Angela Hayes says: March 26, 2014 at 9:32 pm Looking forward to the glute/quad video! These are fantastic! Log in to reply Rebecca Bargeloh says: March 25, 2014 at 7:39 pm Love this workout! Can’t wait to try it!! Waiting for the quad /glutes workout!! 🙂 Log in to reply Rebecca Bargeloh says: March 25, 2014 at 7:49 pm Question: Do you ever do extra cardio on leg day (20 or 30 min low -mod intensity after the workout)? I know the workout itself definitely increases the HR, i just wandered if you did any extra. Log in to reply Nicole says: March 28, 2014 at 3:14 pm Yes sometimes although I prefer to do cardio at a separate time during the day. Log in to reply Theresa Swain says: March 25, 2014 at 8:04 pm You are very motivational. I enjoy watching the actual workouts that you do. It has helped my training and inspires me to reach my fitness goals. I can see in your videos whether it’s workouts or healthy recipes that you genuinely care and want to share you knowledge. I can’t wait to see what’s next. I wish you luck in your goals ahead! Log in to reply Theresa Swain says: March 25, 2014 at 8:06 pm Ooops! Last comment should have read YOUR knowledge. Sorry. Log in to reply Maria Wright says: March 25, 2014 at 9:59 pm I am excited to try this workout tomorrow!!! I am trying to get ready for a figure show in September and I want to look really good!!!You’re my inspiration 😉 Log in to reply Jeaninne Corletto says: March 27, 2014 at 7:14 am If i need to put on more muscle on my glutes and hamstrings, should I do the same reps with more weight 2 times a week? This is so educative Nicole!! Thk u!! Log in to reply Nicole says: March 28, 2014 at 3:12 pm Lift as heavy as you can. You could hit legs twice but make sure you give at least 3 days between the workouts for recovery. Log in to reply Angela Hayes says: March 27, 2014 at 6:54 pm I did this workout this morning – I used the smith machine to do the stiff leg deadlifts (standing on a high platform for greater ROM) – I did this in the interest of time since the barbells were in use……any feeling about using the smith machine for this exercise? Thank you! Log in to reply Nicole says: March 28, 2014 at 3:11 pm It is a little awkward to use the Smith on deadlifts. It can be a good option but you could also use dumbbells if the barbell is taken. Log in to reply Angela Hayes says: March 27, 2014 at 6:55 pm And I meant to add that the workout was GREAT! So fun and inspiring to be able to learn from the GREATS! 🙂 Log in to reply Nicole says: March 28, 2014 at 3:10 pm Thank you! Log in to reply Rebecca Bargeloh says: March 28, 2014 at 7:29 pm I’ve competed twice in figure competitions (placing 4th and 5th). I’ve always trained muscle groups twice per week (2 day split). I’ve heard of people only training each muscle once per week. What is the benefit of this type of workout routine and how is it different? Thank you for your time!! 🙂 Log in to reply Kara Keaster says: April 4, 2014 at 1:24 pm On the hamstring curl, did you increase your weight on sets 2 and 3? By how much typically? Thanks so much, Kara Log in to reply Zoë Snoeks says: April 11, 2014 at 11:02 am Great workout video! Can I ask some questions? In our gym we only have a seated hamstring curl, should I use this twice? Or lye down on a mat with a dumbbell between my feet? Our leg press is horizontal, does this matter? We also don’t have a butt blaster. I use the smith machine for a kickback or ankle wraps. Is this ok? I know small country (Belgium), small city, small gym 😛 I improvise as much as I can. Sorry for the many questions. Thanks so much Nicole! Log in to reply Ilaria Petrucci says: April 13, 2014 at 5:34 am Hi Nicole! This is great thank you! my gym doesnt have a lying leg curl nor a glutes kickback…anything I can substitute with? 🙂 Log in to reply Nicole says: April 16, 2014 at 11:24 pm Yes – ball tuck ups or a one-leged cable kickback on the cable pulley apparatus would work Log in to reply Ilaria Petrucci says: April 18, 2014 at 6:16 am Thanks Nicole! Log in to reply lori gibson says: April 19, 2014 at 2:31 am At the end of each exercise video a list of the exercises appears briefly. Is it possible to make the list(s) available for users to print and bring to the gym? It would be very helpful for older fans like me whose memories aren’t what they used to be. Many thanks! =^..^= Log in to reply Nicole says: April 20, 2014 at 4:44 pm I will try to remember to do this on my blog in the future 🙂 Log in to reply Jenn DiMiero says: April 25, 2014 at 10:38 pm I have the hardest time trying to figure out weight vs reps/sets. Some people say don’t lift as heavy but do way more reps for legs. Some say lift as heavy as possible. I don’t feel I get results either way. My legs never seem to build past a certain weight. or rep max. What am I missing? Log in to reply Nicole says: April 26, 2014 at 3:07 am I believe you should lift as heavy as you can for as many reps as you can. Don’t get stuck on getting a certain number…just go. Also, if you are training hard and still aren’t seeing results, it is most likely to do with what you are eating. Log in to reply Nickole Bannerman says: May 1, 2014 at 3:38 pm Your website is fabulous Nicole. I have been trying to get better at working out over the last couple of years but need some help in places. I would love to have a trainer but it is to pricey. Will you eventually be doing example workouts of all your days? Maybe a week of workouts? I did your lat pulldown and chest crossover workout yesterday. Your pullup picture is on my phone as motivation. Log in to reply Nicole says: May 4, 2014 at 12:51 am Yes we have a lot of new videos in store for the future 🙂 Thank you! Log in to reply jESSICA ESTENES says: May 15, 2014 at 5:11 pm Waiting on videos I am loving them! I loved the abductor work and leaning forward as well .. I was able to go heavier and liked the feeling of the burn… GREAT TIP!!! Log in to reply Keleen Miskin says: May 23, 2014 at 2:57 am Nicole thank you for your dedication to share what you know!! would you mind sharing an example of what your training week looks like in terms of muscle groups you work? for example: Monday-shoulders, Tuesday-glutes, etc…just curious how you break it down. thx a ton…you really are a great motivator for me!! Log in to reply Jane Oconnell says: August 13, 2014 at 8:49 pm Oh my flat hat Nicole!! I tried the segment yesterday where you semi stand in the adductor seat to work the outer glutes – well I could just barely get out of bed this morning – what an amazing difference when working this bit of kit……… I’m a spinning instructor so hells bells did I struggle a bit tonight – lol ha ha All the way from London GB – thank you PS I’m using all your workout vids – tomorrow is chest biceps triceps day and more spinning in the evening x Log in to reply Nicole says: August 16, 2014 at 5:14 am lol! I love your colloquialisms. Log in to reply Amanda Foster says: October 31, 2014 at 1:09 am Just curious. Is there a reason you did not do supersets in this video? I am trying to learn the difference in doing the sets in a row vs supersets vs tri-sets. Log in to reply Nicole says: November 6, 2014 at 7:28 pm I am always mixing things up. Sometimes I add them and sometimes I don’t. If I am looking to up the intensity then I will add in supersets. Or if I am short on time. Log in to reply Marie Steffen says: October 29, 2015 at 7:22 pm Hey Nicole, I love your videos. Im a member since this year and now Iam going through all old videos of you:) So much good input. Thank you ! And one question: Where did you got this nice leggings in this video??*_* Log in to reply Telmen Tumurbaatar says: November 6, 2015 at 7:33 am QUEEN Log in to reply Telmen Tumurbaatar says: November 6, 2015 at 7:35 am Can’t get enough: perfect balance – V shape, tiny waist, big glutes Log in to reply Telmen Tumurbaatar says: November 6, 2015 at 8:20 am You are not just a great body, but also such a great character and influence. Love you Nicole, xoxo Log in to reply Candice wright says: May 19, 2016 at 6:44 pm I did this workout today and loved it!!! My glutes were on fire by the end. Thank you so much!!!! Log in to reply Courtney Pierce says: March 17, 2021 at 12:36 am Girl you had already leaned out so much by here! What was your cardio leading up to this? I lift so heavy abs never change my calories, it’s time to change calories and increase the cardio Log in to reply Leave a Reply Click here to cancel reply. You must be logged in to post a comment.