GYM: Glutes & Hamstrings

Glutes & Hamstrings

1. Sumo Deadlift – 8 reps – 4 sets
2. Hip Thrusts – 8 reps – 5 sets
3. Step Ups – 8 reps each leg – 4 sets
4. Single Leg Deadlift – 8 reps each leg – 3 sets
5. Hip Abductors – until failure – 3 sets

Sumo Deadlift 

Tuck your chin so your spine is inline from your neck to your pelvis. Have tour feet wider than shoulder width and point your toes about 45 degrees outwards. When you squat, make sure your knees do not bow inwards, instead they should point the same direction as your toes.

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.

Step Ups 

Hold one dumbbell in the hand opposite of your working leg. Lean forward and lower down to the ground slowly and push up through the heel of your working leg.

Single Leg Deadlift 

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.