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HOME: Glutes & Hamstrings

November 14

Glutes & Hamstrings

  1. Goblet Box Squats – 12,12,10,10,8,8 reps
  2. Hip Thrusts – 8 full reps straight into 8 pulse reps – 5 sets
  3. Bulgarian Split Squat – 8 reps each leg – 4 sets
  4. Single Leg Deadlift to Reverse Lunge – 8 reps each leg – 4 sets
  5. Side Clamshell – 12 reps each leg – 4 sets


Goblet Box Squats 

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.


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.


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.


Single Leg Deadlift to Reverse Lunge 


Side Clamshell 



November 14
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