Faith Cooke's quick-burn glute and hamstring routine will tighten up your backside.

Here's a workout every woman will love, courtesy of JYM Athlete Faith Cooke (@faithinpinktraining on Instagram). It's fast, effective, and targets both the glutes and hamstrings – specifically the "side booty" and "back booty," says Cooke, a single mom living in Texas. This is a go-to routine for her on leg day that can be done either at the gym or at home.

Exercise Sets Reps

Crossover Step-Up


15 per leg

Leg Curl



Single-Leg Hip Thrust


15 per leg

Workout Tips

Level Up the Workout: If bodyweight is too easy for you, "make it harder by adding weight, more sets, and more reps," says Cooke. For example, 4 sets of 20 reps holding dumbbells on the crossover step-up.

Modify the Leg Curl: Faith shows a standing one-leg curl in the above video. If you don't have the equipment for this, any variation of leg curl will work – seated leg curl, standing leg curl, exercise ball leg curl, etc.

Time-Saver: To make the workout go faster, don't rest between sets of step-ups or single-leg hip thrust or leg curls; go back and forth between legs until all sets are complete.

Post-Workout Nutrition: Add the end of a hard leg day, make sure you get 1-2 scoops of protein (Pro JYM, Plant JYM, or Iso JYM) and a scoop of Post JYM.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease

Tags: Glutes