GYM: Glutes & Hamstrings

Glutes & Hamstrings

1. Hip Thrusts – 8 full reps straight into 5 pulse reps – 5 sets
2. Bulgarian Split Squat – 10 reps each leg – 3 sets
3. Romanian Deadlift – 10,10,8,8 reps
4. Glute Kick Backs – 10 reps each leg – 4 sets
5. Hamstring Curl Machine – 12 reps – 4 sets

Hip Thrusts

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

Bulgarian Split Squat (dumbbells or smith machine)

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. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

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.

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.

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.