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HOME: Glutes & Hamstings

August 1

Glutes & Hamstrings

  1. Hip Thrusts – 12 reps – 5 sets

 

  1. Sumo Squat – 12 reps – 4 sets

Superset with

  1. Reverse Lunges – 8 reps each leg – 4 sets

 

  1. Goblet Box Squat – 12 reps – 4 sets

Superset with

  1. Bulgarian Split Squats – 10 reps each leg – 4 sets

 

  1. Hip Abductors – 16,14,12,10,8 reps

 

Hip Thrusts 

Perform this exercise with weight and a band. 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.

 

Sumo Squat

Position your feet in a wide position outside your shoulers with your toes slightly pointed out. Holding your dumbbells in your hands in-between your legs, slowly squat down being sure to keep your weight in your heels. Make sure your knees are following your toes, also pointed outwards and keep your chest up but your head down to keep your spine neutral. Focusing on squeezing your glutes as you push up out of the squat.

 

Reverse Lunges 

Holding a dumbbell in each hand step back with one leg so both your knees should be in about a 90° angle. When coming up you want to push through your front heel. The farther you step back the more you will be engaging your hamstrings and glutes and the closer your step back is the more you will be engaging your quads. As you can see when I step back my chest is slightly leaned forward, this is engaging also more glutes and hamstrings whereas keeping your torso more up right will engage more quads. This exercise should be performed very slow and controlled really focusing on keeping your core tight and pushing up through your heel.

 

Goblet Box Squat

Position your feet about shoulder width apart with your toes pointed slightly out & push up through your heals with each each rep. Make sure your knees are in aline with your ankles and not caving in as you stand up and also be sure sit all the way down each time and not just be touching the bench(this is why you see me lifting my feet at the bottom). Hold the weight close to chest right under your chin.

 

Bulgarian Split Squats 

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.

 

Hip Abductors

Seated with your feet together and a band a couple inches above your knees. Push your knees out against the band and as far out as you can and get a good squeeze. Slowly bring your knees back together and repeat.

Details

Date:
August 1
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