GYM: Glutes & Hamstrings

Glutes & Hamstrings

1. Sumo Deadlift – 8 reps – 4 sets
2. Hip Thrusts – 8 full reps straight into 5 pulse reps – 5 sets
3. Elevated Reverse Lunge – 8 reps each leg – 3 sets
4. Glute Kick Backs – 12 reps each leg – 3 sets
5. Hip Abductors – until failure – 4 sets
6. Hamstring Curl Machine – until failure – 3 sets

Sumo Deadlift 

Place your feet in a wide position with your feet a few inches outside your shoulders and point your toes slightly out away from your body. As you squat down make sure you are keeping your chest up and pushing up through your heels to prevent pulling up with your back. Be sure you are forcing your knees out in aline with your toes. You can grip the bar with both your palms facing you, or with one facing you and one facing away.

Hip Thrusts

8 full reps straight into 5 pulse (or half) reps. Make sure to hold & squeeze at the top of each rep.

Elevated Reverse Lunge 

Using a small elevated platform and holding a dumbbell in each hand, stand on top of the platform. You can use a step up box if you have one or you can stack a couple of 45lb plates. Slowly step back one leg at a time into a deep lunge, then back on the platform. Alternate legs each rep.

Glute Kick Backs 

You can perform this exercise with an ankle strap or if you don’t have one you can use a small handle attachment and put the top of your foot in it. Set the cable all the way to the ground and take a step out so you can create some resistance but also be close enough to hold onto the cable tower for balance. You should be facing the cable tower with a slight bend in your hips about 45° leaning forward. Put the strap or handle around one of your ankles and kick straight back. You should be squeezing your glute at the top and slowly coming back down being sure to not bring your torso up as you kick back. Hold on to the cable tower and slightly lean into it for better balance.

Hip Abductors 

You can sit all the way back on the machine or you can lean forward (I do both). Make sure your glutes never leave the seat and that your core is tight. Push out as far as your can, squeeze and hold it there for a second before slowly bringing your legs back in.

Hamstring Curl Machine 

Slow and controlled is key here. Your hips shoulder never leave the pad and your back should not be arched. Squeeze hard at the top and slowly bring your feet back down to the starting position. You want to go all the way back to the starting position with each rep without completely setting the weight down, keep the tension the the whole time.