IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23
By Caroline Girvan
39 mins 18 secs
Added Oct 16, 2025
Join Caroline for an intermediate-level glutes and hamstrings intense flow. This class, part of the IRON Series, focuses on supersets designed to sculpt and strengthen your lower body, with some quad engagement from sumo deadlifts and hip thrusts.
You'll need a heavy dumbbell (or two), a chair, and a glute band to embrace the burn. Get ready for Romanian deadlifts, sumo deadlifts, hip thrusts, and bridges as you receive thoughtful cues to maximize your workout.
Focus Areas
Benefit Strength
For building muscle, stability, and physical endurance.
Focus Area Hamstrings
Designed to safely increase flexibility and length in the back of the legs.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Difficulty Intermediate
For those with a solid foundation who are ready to explore more challenging poses and flows.
Pace Intense / Challenging
A vigorous, physically demanding class designed to build heat and push your limits.
Props Chair
An accessible workout that utilizes a chair for support in various seated and standing poses.
Props Dumbbell
Props focus area
No specific poses listed - This is a general yoga practice focusing on the areas shown.
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