LEG WORKOUT TO BUILD BIG HAMSTRINGS & GLUTES | Full Workout and Top Tips

This workout is perfect for both MEN & WOMEN of all fitness levels looking to build strong legs focusing on Hamstrings, Glutes and Lower Back. Full workout and a lot of top tips explained to help you throughout the workout.
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Link to Part 1 (Anterior) workout: • THE PERFECT LEG WORKOU...
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WORKOUT
WARM UP: As shown in the Video
PRE WORKOUT PREP
Pick ATLEAST 2 of these options (better yet all 3)
1. Abductor Machine: 2 x 10
2. Glute Ham Raise: 2 x 10
3. Banded KB Goblet: 2 x 10
MAIN WORKOUT
1A: SUMO DEADS (NO deadstop): 3 x 12/10/8 (2-3sec Tempo)
1B: DEFICIT REVERSE LUNGES: 3 X 10-12 (2-3sec tempo)
2A: BARBELL HIP THRUSTS: 3 x 12/10/10 (2-3sec tempo and pause at the top)
2B: HEAVY DB Split Stance RDL 3 x 10/8/8 Both sides (2sec eccentric tempo)
3A: LEG CURL (UPRIGHT) 3 X 10
3B: LYING LEG CURL 3 X 8-10 or till Failure
WORKOUT FINIHSER
21-15-9 Reps.
1. (Medium or Light) Banded KB swings (men 26-30kg | Ladies 16-18kg)
2. Heavy DB Deadlifts (Men 2 x 30kg DB | Ladies 2 x 10-12kg)
Ins: perform 21 reps of BOTH exercises then 15 and then 9
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TWITTER: / obi__vincent
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Business Enquiries Email: [e-mail]
MUSIC
OTIS MC DONALD - PRESSURE
AUDIO HERTZ - MISSION TO MARS
AUDIO HERTZ - DARK ZEPHYR
#LEGDAY #POSTERIOR #CROSSLIFTR

[@MsMJ-sj1ej]

WARM UP 2:14 30 sec easy row machine 30 sec 100% row machine x 5 rounds 2:42 (Hip Circle) side steps ×10 both sides 3:02 Cat camel x 6 3:13 Dead bugs x 10 3:29 Shin boxes hip mobility 3:46 Elevated pigeon stretch x 10 both sides 4:08 Banded good mornings ACTIVATION PRE WORKOUT PREP Pick AT LEAST 2 of these options (better yet all 3) 4:24 Option 1. Abductor Machine: 2 x dropsets (10/10) 6:10 Option 2. Glute Ham Raise (or GHD): 2 x 10. 3-4 eccentric tempo. 6:45 PRO Tips at no point do not relax your glutes until you finish your set. 7:59 Option 3. Banded KB Goblet: 2 x 10 8:36 PRO TIPS MAIN WORKOUT 9:24 1A: SUMO DEADS (NO deadstop): 3 x 12/10/8 (2-3sec eccentric tempo) 11:04 PRO tips 10:11 1B: DEFICIT REVERSE LUNGES: 3 X 10-12 ( 2-3sec tempo) 11:55 PRO tips 12:48 2A: BARBELL HIP THRUSTS: 3 x 12/10/10 (2-3sec tempo and pause at the top SQUEEZE) 15:20 PRO tips 13:30 2B: HEAVY DB Split Stance RDL 3 x 10/8/8 Both sides (2sec eccentric tempo) 15:18 PRO tips 15:52 3A: LEG CURL (UPRIGHT and SQUEEZE your HAMS every rep like it owes you money) 3 X 10 2-3 sec eccentric (17:31 you can also use a leg extension machine) 16:46 PRO tips 3B: LYING LEG CURL 3 X 8-10 or till Failure 17:10 PRO tips (not about tempo. Just rack the workout out until failure) 17:25 you can also use a standing machine leg curl as alternative FINISHER 17:43 1. (Medium or Light) Banded KB swings (men 26-30kg| Ladies 16-18kg) swings/reps 21-15- 9 17:57 2. Heavy DB Deadlifts (Men 2 x 30kg DB) 20:02 PRO tips Your finisher should hurt a lot and train legs when you have plenty of time

[@PutraRhm]

Thank you

[@sophiasteinhauer7379]

Bless your ministry

[@julianflores9164]

Thank u!

[@goodiepeepz3958]

Wow, this seems like it will kill me. The warm up looks like a regular workout. I think I need a workout buddy for this excercise. I need to grow these legs tho. In a lady form of course 😆

[@katatheenigma5492]

Obi got one of the best physiques I’ve ever seen regardless of training style

[@c0wboys4life]

Easily one of the best backs I've seen in the KZbin fitness world. especially when leaned out got a damn demon back lol

[@aa-ir6ow]

Does a bear shit in the woods

[@MalakhiW]

lower body yes

[@xtian384]

Clayton Bigsby 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@mrcurlywurly100]

Your legs need their own channel, absolute dream aesthetics! I would wear shorts 12 months per year with those wheels, no homo 🙌

[@mtmagicmarkers126]

yeah, dat ass on point.

[@BlackMagickMike]

@@mtmagicmarkers126 That right there! I couldnt hit the subscribe button fast enough!

[@raymondjblaze7761]

Why do u want to massage them haha?

[@jordanwilliams-iy6dt]

With those wheels 😂😂 Nah he the man

[@jemmabarlas8176]

Looooool

[@kaysarsgirl]

My boyfriend and I completed this workout today and now we can hardly walk. It took us roughly 2 hours in the gym. Let's just say you should save this workout for the weekend. And we actually thought the first leg workout was bad.... we've changed our minds. Thanks Obi for posting this :)

[@ObiVincent]

Hope you enjoy part 2, trust me its BRUTAL! .. make sure you check out part 1 for a full complete leg workout for the week. I have also added the FULL workout list in the description box :-)

[@bailenganeshappa8114]

Obi Vincent YO I LOVE THE SOCKS

[@12gaugepolymonkeygang28]

Eccentric and concentric times with workouts! ......THANKU

[@SoWhatsGood01]

Dude if you did 5 $ month membership I guarantee people buy that off you just see you train and due similar work outs ever month

[@glenw3979]

I just subscribed.my first time seeing your vid and i see alot of workout vids and i think you have the perfect ideal size build i wanna obtain and look..ok .. i haven't worked out since my twenties and now in my mid 40's 5'11" 270lbs honestly im kind of doughy so im plan on starting to work out and lose weight get down to a comfortable 210-220lbs for me....Question is this leg workout a good start for "beginners"i have thick legs but NOT tone at all nowhere..your suggestion where to start..This brutha can use your help..taking my phone to the gym and follow your vids Thanks

[@septemberbody]

Thank You!!! Obi!!!!

[@adilsonribeiro2665]

Dude I know I've said this before, but I get super motivated when I watch your vids. Your pointers, music, and in particular your attitude. It all makes me push myself harder when I workout. Hope other people feel like me and as always thanks for sharing.

[@AbdielQuezada]

I agree Obi; leg workouts should not be rushed and require more time. Best advice I've heard about a leg workout!! Excellent video Obi!!

[@rolandbelanger4192]

Thanks for inspiring. I appreciate it

[@a.r.w3340]

Thank you my brother, your workouts man they are the best improve my body 100% keep bringing them

[@ssj4achilles57]

I watch a lot of youtubers that give workout advice but i feel like your workouts and the way you explain them give me the best results for my physique.

[@jaghad]

Yeah, you and all the ladies. Lol.

[@user-cj1ze5cd3c]

Thank you so much for this great workout ! must try this out!

[@kevinaquino4963]

You give everything for us to know deference workouts ! Thank you

[@vikingstl]

Love Obi. So real and cool. What an inspiration.

[@man_of_thought]

Killer workout. One of my favorites. I have a hard time finding good Ham & Glute workouts and this is one to add to the weekly routine.

[@edgarsampson7943]

Came across your channel looking for good work-out routines. Great presentation and workout routines. Top stuff!

[@ericafowler600]

love ur workouts, so comprehensive!!!! thanks

[@missvaldez4700]

Thank you for not talking about your day and just working out. Legit video

[@lorraineramsey3248]

Wow! Can't wait to try. Perfect form.

[@steviewang4102]

6:09 what an inventive way to do a glute-ham raise/nordic curl since finding a proper glute-ham raise machine is damn near impossible in most commercial gyms!

[@susanareid310]

❤️👍 Can’t Wait To Try it! Thx. Obi!🤗

[@danielrivera9155]

Thankyou bro much needed

[@MOdt-lk7pw]

Thank you so much for that ladies option! Appreciate it ❤

[@s.t5590]

Bro thanks for breaking it down!! Keep up the hard work !!

[@Umesh_singh23]

All my favorite posterior chain movement... All of them are back friendly .... Leg days do take a lot of time... You should not only have time on that particular day but also your next day should be little less hectic so that you could recover....love your content... Good dude

[@Enzo-jj4ky]

thanks for this back workout bro

[@legette604]

I added this workout to my training for a couple weeks a while and my booty definitely grew lol I will add this back in now that Im back in the gym a lot more

[@lapu92]

Great videooo! I can’t wait to do tomorrow 👏🏻

[@babudafriik9576]

great routine, going to do this today ty

[@amir9x95]

Just what I needed Keep it up

[@zionmorpheus]

This dude legs aethestics is mind blowing good gawd!!! Kudos to you bro

[@jimmyringo7803]

Done the full workout Monday. It's now Tuesday and and hamstrings and glutes are still smashed to pieces excellent workout thank you my brother 🏆

[@georgegasmatron1]

Some very interesting exercises here, thanks!

[@michellesturge-white7901]

Awesome video Obi, great content.🦵🏾

[@chrisarieladan]

Great work Obi, I am a super fan!!

[@matthewlws86]

Seriously man incredible physique. Thanks for inspiring us bro.

[@zaidalgailany5707]

Good Work 👏👏

[@mitchhamrick3117]

Thanks!

[@TimeMappedExplorations]

Wow - such a cool guy. Thanks for the videos.

[@lonewolfindia3489]

He's good, learnt quite a few new techniques

[@victoriacoman8224]

At 7:45 at no point should you relax your GLUTES. YES OBI 🙌

[@andreasaavedra632]

Amazing ❤

[@MsLifelol]

Love your videos great workouts joining your app!

[@michellesturge-white7901]

Awesome video Obi, great content.🦵🏾I recently subscribed to your channel and I e been liking everything I’ve seen thus far 👊🏾

[@mariorodriguez219]

prolly the smartest workout channel ive encountered on the tube

[@TiaBanana]

I know I'm late to the party but... I just did this workout today and even before leaving the gym, my legs were trying to give out. Had to catch myself a few times. Amazing! ❤

[@alvaroezekiel9629]

Just found your videos and loving them

[@crashmonkeyz]

Greatly appreciated brother

[@fitlifefitness8234]

Legs are totally 💪🏾 Nutrition is also the key to fueling those muscles to respond and grow like that.

[@danielsjoe7734]

Awesome work out man & amazing ripped cut lean strong pumped physique man wow! & keep up the hard work.

Amazing workout!!!! 😍

[@keremokyay6725]

Definitely try this

[@RohitMahadev]

Best stretching and pre workouts on you tube :)

[@daveondiekaaron2204]

NICE ONE 👊

[@sherofuuny5336]

Thanks

[@gloglo8455]

I love how you show and explained all details and information, while using the equipment at the same time ,but I would it would be a better if the videos, would show what and where and witch muscles are being used ,would be a bit more helpful. Thanks for all your videos,they are very helpful 😊

[@CarlLaneNY]

Good shit Obi!

[@romane9548]

Thanks bro💪🏾💪🏾

[@bryanb9636]

Love it my man. You have my body goals by the way haha ! 👏🏽

[@buttaz3000]

I love that you don’t come across as egocentric despite your amazing physique and knowledge !!

[@jmo-justmyopinion-classy7851]

The shock on my face when “pre workouts” seem like mine workout 😂😂 Nice ones gonna try them out

[@deborasarona7946]

Amazing 👏🏻👏🏻👏🏻👏🏻

[@big_lu32]

I hit legs early this morning. Will definitely incorporate a lot of this next leg session on Wednesday

[@oscarquintana7977]

Great Posterior Leg Workout- His physique is amazing!

[@shimayasmin8082]

wow, i'll be trying this out on my next leg. You look amazing btw

[@almightypower4895]

Great content 👍

[@kevinbegley836]

Great workout plus bad ass beats 🤙

[@jerckerystrickland4179]

My next work out to try

[@Raphspaceghost]

Thanks OBI 🦾

[@patrykholly8832]

Bro I love this!

[@Avea47s]

Without a doubt one of the dopest physiques on youtube

[@barefootcontessa3963]

I thank you for this info, feel like I’ve won the lotto lol. Need to revamp my workouts neooow

[@joelexis8887]

I’m glad I clicked on this video. The warm ups alone are life changing

[@nosotros_956]

Full day of eating video!! I would like to see vlogs too. Some meal videos Would be cool!! You kill it! Im 6' 5 and inspired by your videos

[@rebecacardona7407]

OMG That was a killer!!!!!!!!

[@homesbyjordan1142]

This dude knows his stuff

[@darkknight17]

Great video. Please do some food, recipes and cooking vids! The hardest part is not the training, it's being able to cook tasty food to feed the body. Many thanks for the content 😋👍🏼

[@Princedullah]

Great video. Here is a suggestion: Maybe do a how to build killer calf muscles

[@raffealmorris7703]

BRUTAL!!!!!!

[@samwelokwiti]

Dope👌

[@collinhan399]

Could u make a full video about leg warm up? Thanks

[@nekiawalker6654]

I definitely need you in my life.

[@lizjac.j1335]

Really love these workouts??? Your really giving good examples explaining in detail? Hey what and where to get some of those bands? I’ve your having issues with knee injury what is helpful with stability and not further injuries?👌😏

[@MrFashionSwagg]

Thanks man! Going to try some of these today and add them to my workout routine!!!

[@naobe5]

Great training tips. Thanks...Could you do a video that ONLY focus on building the quads but exclude the glutes as much as possible...I'm of African descent I've got more ass than needed...Already got some good input from part 1 of your previous video...Thanx from Paris

[@jonahfit8257]

I always do abduction with resistance band first, then bridge and then I finish with RDL.

[@berlynochich8795]

I love the "2-3sec eccentric"..😁 n I'll always remember to squeeze each muscle coz ,BRUH , they actually"OWE ME MONEY??.😂😂😂"

[@senadlivnjak3652]

relly nice video keep it going and when you have time make a perfect pull workout to get a lean strong Backa nd Biceps :D

[@naknobaboc]

wow you look amazing. great tips!

[@josuecuevas2939]

Hska

[@mostafahisham2926]

the best athlete ever

[@vanessachenique35]

Can’t be a Obi video without a finisher 😁

[@hansuntfranz]

Had to subscribe, I was very impressed with the creative ham exercises I've never seen before. Training for many years but never got the hamstrings I wanted with the leg curls and RDL's. Even your RDL's done sumo style I've never thought to try. Will definitely give this a try. Do you do Quads and Hams on different days due to the volume you do?

[@ronahshieldlifestyleshowro6589]

Trying this workout On Monday Bank Holiday...wish me luck!

[@sacher690]

Amazing workout. Thank you so much!!! How many times a week can I do my butt and hamstrings?

[@depouldaniel8119]

I really love your work outs, thy move me.

[@SuperAthena09]

Them hams tho! Amazing!

[@matt1115]

He got the good form on the erg! 👍👌

[@antoniowhitfieldrealtor3311]

Dang.. You need to be my personal trainer for 3 months - come to Jacksonville Florida *USA haha .. I guess I will use your videos faithfully. But need to psych my mind in advance then start doing it without giving up..

[@cheriecanelas2325]

This dude it FIT

[@JCRFit]

Yea he's pre workouts reminds me of Kai Greens. Ur gonna be in the gym at least 2 hours if u do it like them

[@angelsweet9611]

justin ramos it should take about an hour hour and a half tops!

[@kelliethornton9322]

Absolutely destroyed. Cheers so much for the workout!! Two questions, how much time rest between sets? And if we don’t reach the rep target how much of an issue is this?