HOME: Glutes & Hamstrings

Glutes & Hamstrings

1. Hip Thrusts – 8 full reps straight into 5 pulse reps – 4 sets

2. Romanian Deadlift – 8 reps – 4 sets

Superset with

3. Sumo Squat– 8 reps – 4 sets

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

5. Band Hip Abductors – 12 reps – 3 sets
6. Band Kick Backs – 10 reps each leg – 3 sets

Hip Thrusts – 8 full reps straight into 5 pulse reps

8 full reps straight into 5 pulse (or half reps). Be sure to squeeze at the top of each rep.

Romanian Deadlift

Focus on pushing your hips back with a slight bend in your knees and bringing the dumbbells straight down your shins. Keep your head down, neutral with your spine, looking up and bringing your head up will put more pressure on your lower back so make sure your looking down or tucking your chin.

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.

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.

Band 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.

Band Kick Backs 

Balanced on one leg with a band around your thighs, slowly kick back one leg behind you. I suggest having something to lean into so you can focus less on the balance and more on the squeeze and intention behind the movement. Be sure to keep the leg you are kicking back with straight and being sure to hold and squeeze for a second at the top. Slowly bright your leg back down and tap the ground and repeat.