CBum’s Glute and Hamstring-Focused Leg Day Workout: A Complete Guide
Leg day is more than just squats and lunges—it’s an opportunity to target those often-overlooked muscles that make all the difference in your physique: the glutes and hamstrings. In a recent YouTube video, champion bodybuilder Chris Bumstead (CBum) shared his intense leg day routine, offering an inside look at how to build stronger, well-defined lower body muscles. Below is a breakdown of the workout, complete with clickable video timestamps and exercise tips. Use this guide to master the routine and track your progress in RYSE Workout Tracking & Social Media App.
Why Focus on Glutes and Hamstrings?
- Improved Posture and Stability: Strong glutes help stabilize the hips and lower back, reducing the risk of injury.
- Enhanced Athletic Performance: Powerful hamstrings are key to explosive movements like sprints and jumps.
- Better Aesthetics: Developed hamstrings and glutes create a balanced leg profile, contributing to an impressive physique.
CBum’s Leg Day Workout for Glutes & Hamstrings
1. Lying Leg Curls – 4:03
Target Muscles: Hamstrings
Why It’s Effective: Lying leg curls isolate the hamstrings, allowing you to build strength and definition in the back of your legs.
Tips for Success:
- Keep your hips pressed into the pad.
- Avoid swinging your hips to ensure maximum hamstring activation.
- Start with a moderate weight and focus on controlled movement.
2. Dumbbell RDL (Romanian Deadlift) – 5:11
Target Muscles: Hamstrings, Glutes, Lower Back
Why It’s Effective: RDLs are a staple exercise for developing hamstring strength while also engaging the glutes and lower back.
Tips for Success:
- Maintain a neutral spine; do not round your back.
- Lower the dumbbells slowly, feeling the stretch in your hamstrings.
- Engage your core to keep the movement stable.
3. Leg Press (Hamstrings Focus) – 7:32
Target Muscles: Hamstrings, Glutes, Quads (secondary)
Why It’s Effective: Adjusting foot placement on the leg press can shift the emphasis to the hamstrings.
Tips for Success:
- Position your feet higher on the platform to engage hamstrings more.
- Keep your knees from locking out fully to maintain tension.
- Control the negative (lowering) phase for maximum muscle recruitment.
4. Seated Leg Curls – 9:22
Target Muscles: Hamstrings
Why It’s Effective: Seated leg curls allow for a safer, more controlled range of motion, hitting the hamstrings with constant tension.
Tips for Success:
- Maintain contact between your lower back and the seat pad.
- Focus on squeezing your hamstrings at the bottom of each rep.
- Aim for a slow and steady tempo.
5. Hyperextension – 9:36
Target Muscles: Lower Back, Glutes, Hamstrings
Why It’s Effective: Hyperextensions primarily target the lower back, but by adjusting your technique, you can emphasize the glutes and hamstrings as well.
Tips for Success:
- Keep your back neutral—avoid excessive arching.
- Pause briefly at the top for added glute contraction.
- Use just your bodyweight or add a small plate for increased difficulty.
6. Hip Adductor Machine – 10:25
Target Muscles: Inner Thighs (Adductors), Glutes (secondary)
Why It’s Effective: Strong adductors contribute to overall leg stability and can help improve squat performance.
Tips for Success:
- Perform controlled reps with a slight pause when your legs are fully closed.
- Avoid using momentum by jerking the weight.
- Adjust the seat and backrest to ensure proper range of motion.
Don’t Forget Calves!
1. Calf Raises on Leg Press Machine – 11:10
Target Muscles: Gastrocnemius, Soleus (Calf Muscles)
Why It’s Effective: Working calves on the leg press lets you focus on form and isolate the muscles without balancing a barbell.
Tips for Success:
- Position the balls of your feet on the lower edge of the platform.
- Fully extend and flex your ankles through each rep.
- Control the lowering phase for optimal time under tension.
How to Track and Optimize Your Workouts
Tracking each exercise, set, and rep will ensure you’re making steady progress and help you pinpoint areas for improvement. The RYSE Workout Tracking & Social Media App makes it easy to:
- Log Workouts: Keep a record of your sets, reps, and weights used.
- Analyze Performance: View progress charts over time for motivation.
- Share & Connect: Join a community of fitness enthusiasts, follow your favorite athletes, and share your achievements.
Checkout this routine on RYSE: HERE
Sample Workout Structure
Here’s a quick overview of how you might structure CBum’s glute and hamstring workout:
Warm-Up
- Light cardio (5–10 minutes)
- Dynamic leg stretches
Main Workout
- Lying Leg Curls: 3–4 sets of 10–12 reps
- Dumbbell RDL: 3–4 sets of 8–10 reps
- Leg Press (Hamstrings Focus): 3–4 sets of 10–12 reps
- Seated Leg Curls: 3 sets of 12–15 reps
- Hyperextensions: 3 sets of 10–12 reps
- Hip Adductor Machine: 3 sets of 10–12 reps
Calf Finisher
- Calf Raises on Leg Press Machine: 3–4 sets of 12–15 reps
Cool-Down
- Static stretches targeting hamstrings and glutes
- Light walking to lower heart rate
Adjust the sets, reps, and weight according to your fitness level and progression.
Final Thoughts
Embracing a dedicated glute and hamstring routine, as showcased by Chris Bumstead, is a game-changer for your lower body development. Combining targeted exercises like lying leg curls, Romanian deadlifts, and hyperextensions with consistent tracking will help you maximize results. Stay motivated by monitoring your progress in the RYSE Workout Tracking & Social Media App and sharing your journey with a community of like-minded fitness enthusiasts.
Ready to build stronger glutes and hamstrings?
Download the RYSE App today to track your CBum-inspired leg day, monitor your gains, and connect with fellow gym-goers around the world!
Disclaimer
Always consult with a medical professional before beginning any exercise program, and prioritize proper form and technique to avoid injuries.
