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Strong Glutes & Hamstrings Without Pain

This lower-body strength workout is designed to build strong, lifted glutes and resilient hamstrings while staying mindful of joints and proper movement patterns—perfect for women 40+. We focus on controlled tempo, unilateral strength, and posterior-chain activation to support better posture, daily movement, and long-term strength without unnecessary strain. Workout Structure This workout flows through 3 strength circuits, each ending with a metabolic finisher to create a powerful muscle-building pump. 🍑 Circuit 1 • Hip Thrusts (slow + controlled) • Single-Leg Hip Thrusts • Squat Pumps with Band or Barbell 🏋🏼Circuit 2 • Renegade Rows • Sumo Deadlifts • Squat Pumps with Band or Barbell 🏋🏼‍♀️ Circuit 3 • Romanian Deadlifts (RDL) • Alternating Reverse Lunges • Squat Pumps with Band or Barbell ✨ Expect to feel this deeply in your glutes, hamstrings, and core, while reinforcing strong movement patterns that support knees, hips, and low back. If you’re a woman 40+ looking to build strength safely, feel confident in your body, and train in a way that supports longevity… 🔔 Subscribe to this channel for more joint-friendly, effective strength workouts designed specifically for midlife women. 👍🏼 Like and share this workout with a friend who wants strong glutes without strain. 💬 Drop a comment below and tell me how your glutes and hamstrings feel after this one! You’re strong. You’re capable. And you’re just getting started 💪🏼 Ready for some upper body 👉🏼   • Strong Arms and Core that Feel Good