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HOME: Glutes & Hamstrings

January 30

Glutes & Hamstrings

  1. Dumbbell Deadlift – 10 reps – 5 sets
  2. Sumo Squat – 10 reps – 5 sets
  3. Hip Thrusts – 12 reps – 5 sets
  4. Reverse Lunges – 8 reps each leg – 4 sets


  1. Clam Shells – 12 reps each leg – 4 sets

Superset with

  1. Hip Abductors – 15 reps – 4 sets


Dumbbell 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.


Hip Thrusts 

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.


Reverse Lunges 

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.


Clam Shells

Position yourself on your side lying on one elbow. Use your elbow to stabilize you as you press your press your hips up and bring your knee up. Slowly lower your hips and knee back down and explode back up. Make sure you squeeze at the top each rep.


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.


January 30
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