GYM: Glutes & Hamstrings

Glutes & Hamstrings

1. Hip Thrusts – 8 full reps straight into 5 pulse reps – 4 sets

2. Romanian Deadlift – 6 reps – 4 sets

Superset with

3. Sumo Deadlift – 6 reps – 4 sets

4. Curtsy Lunge Knee Up – 8 reps each leg – 4 sets
5. Hip Abductors – 12 reps – 3 sets
6. Hamstring Curls Machine – 15 reps – 3 sets

Hip Thrusts – 8 full reps straight into 5 pulse reps 

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

Romanian Deadlift 

With your feet about hips width apart, grip the bar wider than your hips with both your palms facing you. Slowly lower the bar down your shins being sure to squeeze your glutes as you pull up. The most important thing here to be pushing your hips back and putting weight into your heels. Keep a slight bend in your knees but mostly straight and really feel your hips going back rather than just your chest going down to avoid pulling the bar up with your lower back. Also keep your chin tucked, don’t be looking up into the mirror.

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.

Curtsy Lunge Knee Up 

Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.

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 Curls 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.