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HOME: Glutes & Hamstrings

June 13

Glutes & Hamstrings

  1. Sumo Squats – 12,12,10,10,8,8 reps
  2. Hip Thrusts – 8 reps – 5 sets
  3. Dumbbell Romanian Deadlift – 12,10,8,6 reps – going up in weight each set

 

  1. Elevated Reverse Lunge – 8 reps each leg – 4 sets

Superset with

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

 

  1. Hip Abductors – 10 reps – 4 sets

 

Sumo Squats

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.

 

Dumbbell 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.

 

Elevated Reverse Lunge

Using a small elevated platform and holding a dumbbell in each hand, stand on top of the platform. You can use a step up box if you have one or you can stack a couple of 45lb plates. Slowly step back one leg at a time into a deep lunge, then back on the platform. Alternate legs each rep.

 

Curtsy Lunges

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.

 

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:
June 13
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