# @figen.sahin_ifbbpro on Instagram - **Type:** Video - **Original URL:** https://www.instagram.com/p/DcY-SnYMqh5 - **Gondola URL:** https://gondola.cc/posts/69684981-figensahin-ifbbpro-instagram - **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/fc869e78de.jpg - **Posted:** 2026-08-23T17:03:02.000+00:00 - **Account Owner:** FIGEN SAHIN (@figen.sahin_ifbbpro) β€” https://gondola.cc/figen.sahin_ifbbpro ## Caption FIRST DAY BACK TRAINING IN THE UK πŸ‡¬πŸ‡§πŸ‘ Today was GLUTES + HAMSTRINGS πŸ”₯ 1️⃣ Machine Hip Thrusts 4 sets Γ— 10–12 reps Control the way down, drive through the heels and squeeze those glutes hard at the top. Don’t rush your reps. 2️⃣ Smith Machine Reverse Lunges β€” front foot elevated 4 sets Γ— 10–12 reps each leg Elevating that front foot gives you more range. Take a good step back and keep a slight forward lean as you lower to get more glute and hamstring involvement. πŸ‘ 3️⃣ Smith Machine RDLs 4 sets Γ— 10–12 reps And YES, I’m standing on a step because I’m short LOL πŸ˜‚ Think HIP HINGE β€” push your hips back like you’re trying to sit your glutes behind you. Keep the bar close, knees soft and really own that stretch through the hamstrings before driving the hips through. 4️⃣ Single-Leg RDLs on the V-Squat 4 sets Γ— 12 reps each leg One foot working in front, the other there for balance/support. Keep a soft bend in the working knee, push your hips backwards and let yourself fold into that hamstring stretch. Keep your hips square β€” don’t twist open β€” then drive through that front foot. SAVE this for your next glute & hamstring session πŸ‘ SHARE it with your training partner πŸ‘―β€β™€οΈ And LIKE if you want more full workout breakdowns 🩷 Want a structured plan to help you train with purpose and progress? Check out my training plans through the link in my bio πŸ’ͺπŸ‘ #TrainingPlans #GluteWorkout #GlutesAndHamstrings #LegDay #LowerBodyWorkout GymWorkout StrengthTraining FitnessJourney GymMotivation WorkoutRoutine GluteTraining HamstringWorkout WomenWhoLift FitnessPlans OnlineTraining ## Stats - **Views:** 1,008 - **Likes:** 50 - **Shares:** 0 - **Comments:** 2 ## Tags gluteworkout, trainingplans, glutesandhamstrings, legday, lowerbodyworkout --- Copyright (c) Gondola