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    Home / Blog / Glute & Hamstring Workout for a Firm, Rounded Booty by Kamila Gräf

    Glute & Hamstring Workout for a Firm, Rounded Booty by Kamila Gräf

     

    💪 Real Results, Real Technique

    If you’re dreaming of toned legs and a firm, round booty, this lower-body workout from Kamila Gräf is a must. Focused on hamstrings, glutes, and overall lower-body strength, it combines isolation, activation, and heavy lifts to help you build muscle and shape where it counts.

    🎥 Watch Kamila perform this full workout on Instagram:
    👉 https://www.instagram.com/p/DHWUWOriBB1/

    🍑 Kamila's Glute & Hamstring Workout Plan

    ✅ 4×12 Leg Curls – Hamstring Activation

    A great warm-up and pre-exhaustion exercise to fire up the back of your legs. Focus on strict form and control each rep—don’t rush.

    ✅ 3×15 Cable Squats – Glute Emphasis

    Cable squats help maintain tension on the glutes throughout the movement. Sit deep, keep your chest up, and push through your heels.

    ✅ 4×10 Hip Thrusts – Booty Building Essential

    The king (or queen) of glute exercises. Squeeze hard at the top and pause for a second or two. Keep your ribs tucked and core engaged.

    ✅ 4×8–10 Romanian Deadlifts (RDLs) – Hamstring & Glute Combo

    Use a barbell or dumbbells. Focus on a slow eccentric (lowering phase) and a strong hip hinge. This move stretches and strengthens the entire posterior chain.

    ✅ 3×12–15 Standing Cable Abductions – Glute Isolation

    Perfect for targeting the side glutes (gluteus medius). Control the tempo and avoid using momentum—keep tension constant.

    💡 Kamila’s Pro Tips for Maximum Gains

    • Control your tempo: Slow down the eccentric (lowering) phase of each rep.

    • Focus on the muscle: Mind-muscle connection is real—feel your glutes and hamstrings doing the work.

    • Don’t fear the weight: Progressively increase the load over time to keep building strength and shape.

    🧠 Why This Workout Works

    By combining:

    • Compound movements (like RDLs and hip thrusts)

    • Isolation exercises (like abductions and curls)

    • And high-volume work (squats, reps of 12–15),

    Kamila creates a well-rounded routine that activates, loads, and finishes off the glutes and hamstrings for both tone and strength.

    ✅ Try It Yourself

    Ready to transform your lower body? Use Kamila’s plan 1–2× per week, with rest days in between. Consistency, clean technique, and good nutrition will get you results—not endless sets of random exercises.

    👀 Watch the full workout video here:
    https://www.instagram.com/p/DHWUWOriBB1/

    Train smart. Lift with intention. And don’t just sweat—build.
    🔥 Powered by MADMAX gear. Be MAD, get MAX!