Training Glutes and Hamstrings

Beginning Glutes and Hamstrings Training

For some people, glutes and hamstrings can be some of the hardest muscles to train. Engaging them in exercises is difficult and it’s easy to get hurt, but a strong lower body is key to building up the rest of your strength. This week, I’m taking you through some of my favorite moves to target your glutes and hamstrings to show them some extra love on your next leg day.

• Hip Thrusts: push through your heels, squeeze at the top
• Step Ups: focus on pushing through your working leg and try not to push off the ground
• Goblet Squats: use a wide, sumo style stance and keep the weight centered
• Kneeling Up and Downs: stay as low as possible and keep your weight back in your hips
• Bulgarian Split Squats: back foot flat and resting leg not engaged, push through front leg, 90º angle
• Tap Squats: lean back and keep your weight back in your heels
• Romanian Deadlifts: move slowly and focus on engaging muscles, push hips back and keep back flat
• Hip Abductors: lean forward during reps to engage glutes
• Banded Complex: right hip abduction, squat, left hip abduction

*Credits to the music are linked in the description box of the video on YouTube, but I am going to add them here as well.
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Music: "Infectious" by Tobu, provided by NoCopyrightSounds https://www.youtube.com/watch?v=ux8-E... Follow Tobu: http://www.7obu.com http://www.youtube.com/tobuofficial http://www.soundcloud.com/7obu http://www.facebook.com/tobuofficial http://www.twitter.com/tobuofficial

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