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GYM: Glutes & Hamstrings

November 21

Glutes & Hamstrings

  1. Hip Thrusts – 12,12,10,10,8,8 reps

 

  1. Romanian Deadlift – 10 reps – 5 sets

Superset with

  1. Sumo Deadlift – 10 reps – 5 sets

 

  1. Hack Squat (or leg press) – 10 reps – 5 sets
  2. Bulgarian Split Squat – 8 reps each leg – 4 sets
  3. Back Extensions – 15 reps – 4 sets

 

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.

 

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.

 

Hack Squat (or leg press)

 

Each reps should be slow and controlled, place your feet high and wide on the platform and make sure you are are pushing up through your heels with each rep. Your knees should be in aline with your ankles never caving in.

 

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.

 

Back Extensions 

Before starting this exercise, make sure the machine is set up right for you. Adjust the pad so it is slightly below your hips and place your feet flat on the base. To feel this exercise in your glutes and hamstrings you are going to want to round your back slightly and at the bottom of the rep focus on pulling up and squeezing your glutes. The straighter you back is the more you will feel this in your lower back. Its also important to have your chin tucked down towards your chest to help round your back.

Details

Date:
November 21
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