Hi, guys today we will be discussing glute and hamstring exercise. It is important for us to exercise daily for the glute and hamstring. Let’s start.
Let’s start with Romanian deadlift. A deadlift is an extremely effective exercise to strengthen muscles throughout your posterior chain. The Romanian deadlift variation places more focus on your hamstrings as well as glutes. Stand hip-width apart grip the bar firmly and lift it off the floor. Hold the barbell close to your thighs this is your starting position. Keep your back straight start bending at the hips to lower the weight with a slight bend in your knees. Lower until it’s just below your knees and you should also feel a slight stretch in your hamstrings.
Then drive your hips forward and engage your glutes and hamstrings to get back up. Squeeze the glutes right at the top for one to two counts. Sit your hips back to lower the barbell. Keep the barbell close to your thighs throughout. You don’t have to bend too low because the primary focus is to work on your hamstrings and glutes, not your lower back. If you feel that your grip isn’t too strong then have one pump of facing up and the other facing down.
2. Hip Thrust
The second exercise is the hip thrust. You can maintain it the same weight as the previous workout. Sit on the ground with a bench directly behind you have your loaded barbell over your legs. I like to use the pad to reduce the discomfort caused by this exercise. You may also use an exercise mat. Place the barbell so that it’s directly above your hips. Link back with your shoulder blades rested against the bench. Step your feet back closer to your boots drive through your feet and extend your hips uphold. Squeeze your glutes for two counts of right at the top.
Slowly lower back down onto your hips are close to the floor and drive the hips back up again. Keep the movements slow to add more tension on the hamstrings and gluts. Don’t stab your feet too far out as this will not give you a full range of motion to properly engage the glutes you want to. Make sure that your legs are in a ninety-degree position when the hips are lifted. The weights should be supported by your shoulder blades and feet.
3. One-Legged-Leg Press
One-legged leg press to target the glutes and hamstrings place your foot slightly higher than normal. Slowly lower the weights knee to its chest engage your glutes and press through your heels. Avoid locking your knee right at the top. Always remember to keep a slight bend. This is a great workout to activate your glutes and to fix bansa imbalances by focusing on one leg at a time. Remember that you will not be able to use as much weight when performing this exercise. Start with lightweight first especially if this is your first time. Complete tentative reps and switch over to the other leg.
4. Single-Leg Lunge
The next exercise will also focus on one leg at a time a single leg lunge. You’ll need a bench for this exercise. Get into a forward lunge position with a back foot elevated on the bench. Keep your torso upright hips Square embrace your core with a dumbbell in each hand. Bend your knees and lower until the dumbbells are close to the ground. Then drive up through your front heel and squeeze your gluts right at the top. As you lower yourself you would then check that your knee is in line with the foot. Avoid swinging your body back as you come up as this will reduce the tension on your gluts. Your body should maintain a straight line throughout complete 10 – chopped reps and switch to the other leg.
5. Lying Leg Curl
Let’s end our training session with a lying leg curl. This strengthens the hamstrings. Lightly hold the support handles and make sure the roller pad rests comfortably just above the heels. Keep your feet hip-width apart flex your knees and lift your feet up and bring your heels towards your butt. Once you feel the full contraction of the hamstrings holds this position for a second. Loose legs in a smooth, slow, and controlled movement.