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HOME: Glutes & Hamstrings

June 6

Glutes & Hamstrings

  1. Hip Thrusts – 15 reps – 5 sets
  2. Sumo Squat – 12 reps – 5 sets
  3. Alternating Reverse Lunge – 8 reps each leg – 4 sets

 

  1. Sumo Squat to Deadlift – 12 reps – 4 sets

Superset with

  1. Curtsy Lunge – 8 reps each leg – 4 sets

 

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.

 

Alternating Reverse Lunge

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.

 

Sumo Squat to Deadlift 

Position your feet in a wide stance, a few inches outside of your shoulders with your toes pointed slightly out. Holding a dumbbell in each hand squat down keeping your knees pointed out and your weight in your heels. Squat back up into the starting position then deadlift down keeping your weight in yours heels and making sure your are pushing your hips back. Keep your chin tucked down towards your chest to help keep your back neutral. Use your mind to muscle connection and really think about squeezing and using your glutes throughout the movement.

 

Curtsy Lunge 

Stand with your feet hips width apart, lunge your leg back and to the side of your body. Lunging back with your right leg you are going to go back and to the left, lunging back with your left leg you are going to go back and to the right. Your front leg should be bent at a 90 degree angle and you should be pushing up through the heel. You should feel this exercise in your glutes and hips and slightly in your quads.

Details

Date:
June 6
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