HOME: Glutes & Hamstrings

Glutes & Hamstrings

1. Sumo Squat – 12 reps – 4 sets
2. Hip Thrusts – 10 reps – 5 sets
3. Step Ups – 8 reps each leg – 4 sets
4. Single Leg Deadlift – 8 reps each leg – 3 sets
5. Banded Hip Abductors – until failure – 3 sets

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.

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.

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 

Banded 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.