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HOME: Glutes & Hamstrings
Glutes & Hamstrings
- Goblet Box Squats – 14,12,10,8,6 reps
- Hip Thrusts – 12,12,10,10,8,8 reps
- Romanian Deadlift – 10,10,8,8 reps
- Bulgarian Split Squats – 8 reps each leg – 4 sets
- Dumbbell Sumo Squats – 10 reps – 4 sets
- Hip Abductors – 12 reps – 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.
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.
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.
Bulgarian Split Squats
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.
Dumbbell Sumo Squats
Position your feet in a wide stance a few inches outside your shoulders with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time, you also don’t want your knees coming over your toes. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. Hold the dumbbell with both hands in-between your legs and relax your arms.
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.