Your Free Glutes & Hamstring Workout From Kayla’s Strength Program
Five exercises. Three sets of each. One hell of a lower body session.
July 7, 2025 - Updated July 7, 2025
Strength with Kayla is now available exclusively in the Sweat app and is your way to train how our co-founder and head trainer has been training for years now to feel her best.
This program is designed for building strength in the gym and involves no jumping. No burpees. No HIIT. Just pure strength training. And this glutes and hamstrings workout from week one is the perfect way to get started.
You’ll need a cable machine, dumbbells, a bench, abduction machine and an optional barbell (dumbbells can work instead!). If that’s not equipment you have access to, the at-home version of Kayla’s new program is coming VERY soon!
After a five minute cardio warm up, focus on moving with control during your session - strength training is all about the quality of your reps and really engaging those muscles rather than moving with speed.
Let’s get into it!
Exercise 1
3 sets
Hip thrust
10 reps / 60 sec rest between sets
Rest
90 secs
Exercise 2
3 sets
Cable step-ups
20 reps (10 each side) / 45 sec rest between sets
Rest
90 secs
Exercise 3
3 sets
Romanian deadlifts
10 reps / 60 sec rest between sets
Rest
90 secs
Exercise 4
3 sets
Glute kickbacks
20 reps (10 each side) / 45 sec rest between sets
Rest
90 secs
Exercise 5
3 sets
Hip abduction
15 reps / 60 sec rest between sets
Start getting stronger with Kayla today
Want to try more of the program but not quite ready to commit? We’ve got you. A 7-day free trial gives you full access to the Sweat app so you can check out the entire program (alongside 60+ other programs and hundreds of recipes), try a few more workouts and have a play around with all our in-app features.
A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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