Quick Hamstring and Glute Workout

After a run, I really don’t feel like lifting. I know it’s a problem, and I should probably start splitting up my workouts (lift in the AM, run in the PM), but for now, I have been doing quick strength workouts post-run.

I did this one yesterday and really liked it. I wanted to focus on legs, especially hamstrings and glutes, which is why I named this a posterior chain workout.

We know that runners, and people who sit a lot throughout the day in general, are prone to weak glutes and hamstrings. That’s why working on your core is so important…and these two muscle groups are part of your core!

While doing lunges, squats, step-ups etc. does hit your hamstrings a bit, those mainly target quads and glutes. By not doing hamstring specific work, you’re setting yourself up for an imbalance. 

Here are a few facts about your hamstrings that I found here:

The role the hamstring plays in running is twofold:

1. when a runner’s leg is in the air advancing forward, the hamstrings control how quickly the knee extends and the hip flexes;

2. when the runner’s foot hits the ground, the hamstrings will do the reverse and flex the knee and extend the hip. This is a key distinction because the hamstring muscles must quickly transition from one role to another once the foot strikes the ground. It is during this transitional period that injuries frequently occur.

So this workout is one you’ll definitely feel throughout your back side…and I threw in the windmills for a little oblique action as well, though even those I felt in my hamstrings too! 

If you don’t have access to do cable kickbacks, you can do kneeling kickbacks (get on all fours, kick your straight leg up into the air, focus on a slow, controlled motion). 

Here’s the workout, and keep reading for video instructions if you need them!

Hamstring & Glute Workout
Cable kickbacks:

Kettlebell windmills:

Kettlebell swings *good form is important for this, so watch this whole video!*

Read more tips and cues from personal trainer Annie Brees in regards to the kettlebell swing…it’s a great exercise and if you can only do one thing after a run, I’d definitely suggest this!

I did this workout yesterday after an 800s repeat treadmill workout, and then finished up with a good stretch and sauna session. Stay tuned for another workout I’ll post on Thursday that focuses on your quads…remember, it’s all about balance!

Do you lift after a run? Or split up your workouts?

Do you prefer working on your quads or hamstrings? I love doing heavy deadlifts!


Follow Reach Your Peak:


Share this article!


  1. I never feel like lifting after running, total opposite of you!
    But I do know I need to work more on my glute strength so I’ll give this a try.
    Jen @ Pretty Little Grub recently posted…Catelli Healthy Harvest Ancient Grains Pasta & A GiveawayMy Profile

  2. I can feel the burn just reading this!! Can’t wait to work these into my routine!! Pinning!
    Sam @ PancakeWarriors recently posted…Blueberry Banana Bread (Single Serve)My Profile

  3. I don’t lift directly after a long run, but I do CrossFit the day after! There are LOTS of glute and hammy exercises there – kettle bell swings are one of my faves :)
    Nicole @ Fitful Focus recently posted…MyProtein ReviewMy Profile

  4. Glute work is SO important for runners! I cross-train with Bar Method to get it engaged! :)
    Lora recently posted…Be Authentically YouMy Profile

  5. I love working hamstrings – one leg dealers are my current favorite! After a speedwork session you’re kegs must have been protesting – haha!:)
    Heather @ FITaspire recently posted…Legs & Arms WorkoutMy Profile

    • I don’t know what one leg dealers are, I’ll have to look them up. Also, kegs after a speedwork session would be pretty awesome ;)

  6. My go tos are dumbbell deadlifts and kb swings! They are the best when done correctly!
    Rebecca @ Strength and Sunshine recently posted…Dear Slow RunnersMy Profile

  7. I am always looking for leg workouts, it’s my favorite thing to train. Thanks for sharing this one.

  8. I don’t lift after I run. But I do lift on non-run days. I like to do deadlifts.
    Elle recently posted…High Protein WafflesMy Profile

  9. Chances of me lifting after I run are VERY small. I like doing them separately for sure. I do love a good deadlift!
    Amanda I Chasing My Sunshine recently posted…Being a Beginner OutdoorsMy Profile

  10. I definitely have weak glutes and I know that’s what creates most of my issues with running. As a trainer too I should know better and pay more attention. Thanks for sharing this, I will definitely give it a try!
    Erin@BeetsPerMinute recently posted…Coodles and Dilly “Mac” and Goat CheeseMy Profile

    • As a trainer, I know I should be doing a lot of things…and don’t lol. Gotta work on practicing what I preach!

  11. I was just looking for a post run workout the other day- happy to come across yours! Thanks for sharing! :)
    Annmarie recently posted…Avocadough: Guilt Free Tasty Treats {+ Giveaway}My Profile

  12. I don’t run, but I love lifting (and will sometimes do light cardio afterward)! :D Deadlifts are my favorite too!

  13. I run and CrossFit so I rarely do the two on the same day. That said, I ran my first ultra last month and would frequently run after CrossFit to simulate running on tired legs! Made for great training!
    Colorado Gal recently posted…Currently: MarchMy Profile

  14. I don’t mind lifting after I run as long as it has under 3 or less miles. As for long run days, it’s not happening. I would have to pull a two-a-day to make that happen. I love kettlebell workouts.
    Artney @ My Pretty Brown Blog recently posted…Baked Parsnip ChipsMy Profile

    • I agree with you, needs to only be a 3-4 mile run. I was going to try to lift yesterday after my run but after running 5 miles all I wanted to do was stretch and go sit in the sauna.

  15. I love deadlifts and always feel them the next day!
    Deborah @ Confessions of a Mother Runner recently posted…Smokey Mac n Cheese Stuffed Peppers w BBQ TofuMy Profile

  16. I do weights sometimes after my runs. Today I did actually!
    AJ @ NutriFitMama recently posted…How to Avoid Overeating With MealEnders + GiveawayMy Profile

  17. I haven’t had the chance to work with kettlebells a lot but I definitely would like to start adding them into my training! I hear they are great!
    Sue @ This Mama Runs for Cupcakes recently posted…What Happens in Vegas….and my favorite race signs!My Profile

  18. I try to lift after I run, but like you, its definitely hard to find the motivation sometimes.
    Kathryn @ Dancing to Running recently posted…My Spring “Training” PlanMy Profile

  19. I so need this my hamstrings get so tight after I run. I really do need to work on this part thank you for sharing!
    Tricia@MissSippiPiddlin recently posted…Bring It To The Bay Half Marathon 15 RecapMy Profile

  20. Deadlifts are my fav! I need to invest in a kettle bell!
    Kate @KateMovingForward recently posted…Coconut Lime Oatmeal CookiesMy Profile

  21. I love kettlebell workouts, but one of the few times I did kettlebell windmills I think I pinched something in my back. I don’t usually get injured so it threw me off. Hurt like hell.
    Viane recently posted…Whole Foods Beauty Haul & Collagen BenefitsMy Profile

  22. Great workout! I definitely want to try the kettlebell windmill.
    jill conyers recently posted…Quick and Easy Spring Veggie BowlMy Profile

  23. Great workout series! I too love a good run and strength session afterwards. :) I need to add this to my rotation. Thanks for sharing. :)
    Rachel recently posted…Balancing Motherhood and RunningMy Profile

  24. Great workout, I never do enough strength training!
    Toni @runninglovingliving recently posted…Love With Food Snack Box ReviewMy Profile

  25. I have been adding leg work after some of my runs – using the TRX, and also get glute/leg work in during pilates, but this would be a great addition!
    Elena recently posted…Take a Walk in San AntonioMy Profile

  26. When I was working out, I loved to lift beforehand so I could use the bulk of my energy for that. Running and cardio, I’d usually do after.
    Charissa recently posted…The Healing PlanMy Profile

    • If I lift before hand I’ll have no energy for a run. I’ve tried and done cardio for like 10 minutes and then am like, eh, I’m done haha.

  27. I typically split up my workouts. Lately I have been having to take it easy with the leg workouts due to my back issue but am slowly easing back into it. I’ll have to try your workout!
    Sandra Laflamme recently posted…Fueling for endurance sports with healthy foods.My Profile

Speak Your Mind


CommentLuv badge