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GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Box Squats – 12,12,10,10,8,8 reps – going up in weight every 2 sets
- Pulse Hip Thrusts – 8 reps – 5 sets
- Curtsy Lunge Knee Up – 8 reps each leg – 4 sets
- Bulgarian to Deadlift – 6 reps each leg (count each deadlift) – 3 sets
- Dumbbell Romanian Deadlift – 10 reps – 4 sets
- Elevated Reverse Lunge – 8 reps each leg – 4 sets
For this exercise you can use a box or bench. If you use a bench, position it so you are sitting with it vertical and your legs can be on the side and not with it horizontal. Place your feet in a wide stance about an inch outside your shoulders. Before squatting down you want to make sure you tuck you hips forward so you are not arching your back. Sit all the way down on the bench with each rep and push up through your heels to really active and use your glutes and hamstrings. You should be continuing to keep your hips tucked forward as you stand up to avoid using your back. Keep your chest up but your chin down, pulling your head up will bring your spine out of aline and put pressure on your lower back.
Pulse Hip Thrusts
Place your feet hip width apart and not too far away from your body, when you press up it should make about a 90 degree angle. Its very important to make sure you are not arching your back as you thrust up and also to not let it arch as you bring the weight down. I find it helps me to lift my toes a bit and really push through my heels to make sure I am isolating my glutes as much as possible. Here we are adding a pulse at the top to get an extra squeeze. I also love to mix up my hip thrusts with a boss ball instead of a bench because I find most benches are too high (unless you can decline the end of them).
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.
Bulgarian to Deadlift
Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. From here you are going to keep a slight bend in your leg and and bring the dumbbells down towards your foot. Make sure you are pushing your hips back and getting a good stretch through your glutes and hamstrings. Alternate between the split squat and deadlift each time.
Dumbbell Romanian Deadlift
Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.
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.