GYM: Glutes & Hamstrings
Glutes & Hamstrings
- Kas Glute Bridge – 10 reps – 5 sets
- Sumo Deadlift – 10,10,8,8 reps
- Reverse Lunge – 8 reps each leg – 4 sets
- Bulgarian Split Squat – 8 reps each leg – 3 sets
- Cable Kick Back – 10 reps each leg – 4 sets
- Hip Abductors – Max reps (until failure) – 3 sets
Kas Glute Bridge
You are going to set up this exercise just as you would a normal hip thrust, the only difference here is you are only going to go down half way, basically half reps. This version of a hip thrust is going to target the glute more because there is going to be constant tension.
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.
Place the barbell on your back on your traps above your shoulder blades. If the bar feels uncomfortable you can put a barbell pad on or use dumbbells at your sides. Stand with your feet hip width apart and slowly step on leg back until it reaches the ground. Both your knees should be in about a 90 degree angle. Push up through your front heel and bring your other leg back up into the starting position. You can alternate legs each time or you can do the reps on one leg and then switch to the other.
Bulgarian Split Squat
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.
Cable Kick Back
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.
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.