Hamstrings and glutes are some of the most important muscles to work on if you want to get a body that looks great. Your gluteus maximus and hamstrings are responsible for providing stability throughout your body, giving you a solid base whether it’s walking, running, or performing strength training.
Here are several hamstring and glute workouts you should follow to train your hamstrings and glutes effectively.
1. Barbell Romanian deadlifts
Barbell Romanian Deadlifts are a great exercise for strengthening and improving your hamstring and glutes. Your hamstrings and glutes play an important role in body positioning, stability and balance. They also help with mobility and increasing flexibility. The movement also involves a transformation from a bent-over position to a standing one.
Here is how you do barbell Romanian deadlift:
- Start by holding a barbell in front of your thighs, with your feet hip-width apart and your knees slightly bent.
- Bend at your hips and lower the barbell to your shins, keeping your back straight.
- Raise your hips and extend your knees until you’re standing upright, then lower the barbell back to your shins.
- Repeat for the desired number of repetitions.
The barbell Romanian deadlift is a versatile exercise that can be tailored to suit your training goals and the equipment you have available. In the end, you should make sure that you know the correct way to perform these exercises to ensure safe and effective workouts.
2. Lying leg curls
The lying leg curl is a simple and effective exercise to help your muscles get better. This exercise can be done in the gym or at home with only a couple of pieces of equipment. The lying leg curl exercise is one of the best exercises to help your muscles get stronger, improve flexibility and increase endurance.
To do this exercise:
- Start by lying on your back on a bench with your legs extended straight.
- Place your hands on the bench beside you for support.
- Bend your knees and bring your feet towards your buttocks, keeping your legs straight.
- Return to the starting position and repeat.
The lying leg curl is a great way to help your muscles get stronger. This exercise can be done with a limited amount of equipment and provides a good burn in the quadriceps while helping you increase flexibility and endurance. Use this exercise often to help improve your leg strength.
3. Nordic curls
The simple Nordic curl is one of the best leg training exercises. It targets your hamstrings and glutes while also providing a great way to build balance and stability in your hips. If you’re looking for a great lower body exercise, this one is it.
Here is how you do this exercise:
- Begin on your knees with a pad or cushion for support and have a partner hold your lower legs or ankles in place.
- Line your feet and ankles up with your knees. Shoulders should be over your hips with a neutral head and neck position.
- Put your arms by your sides and pre-tension your shoulders and hips. Slightly tuck your pelvis. Engage your core and squeeze your glutes and hamstrings.
- Lower yourself slowly while maintaining a straight line from your knees to your head. When you can no longer lower yourself, put your hands in front of your body and use them to catch yourself.
- While maintaining alignment, squeeze your hamstrings to pull your body back to the starting position. If needed, use your hands to help initiate the upward movement.
- Finish the movement by squeezing your glutes and hamstrings, maintaining a straight line from your head to your knees while pulling yourself back to the starting position.
Nordic curls are a great exercise to help you develop balance as well as overall strength in your lower body. It forces you to use your abdominal muscles, while also challenging your glutes and hamstrings. Many people do not do them because they think they are too difficult or that they need special equipment. However, all you need is support and some good instruction on how to do the exercise.
4. Barbell glute bridges
Barbell glute bridges are a motion exercise for the hamstrings, glutes, and lower back. They are very effective for improving lower back strength and stability, as well as flexibility in the hips. Because this is a compound movement, barbell glute bridges can help develop strength in all your major muscle groups.
To do barbell glute bridges perfectly:
- Position a barbell across your hip crease, and lie down on your back with your feet flat on the floor and shoulder-width apart.
- Dig your heels into the floor, and drive your hips and glutes off the floor.
- Extend your hips and glutes until your thighs and torso are in line with each other.
- Hold this position for a second, and then slowly lower your hips and glute back to the floor.
Barbell glute bridges aren’t difficult to perform. However, they can get a bit tedious if you don’t change things up now and then. Luckily, there are plenty of variations that you can do to keep your body challenged and engaged. If you have access to the right equipment and a training partner, barbell glute bridges can be a huge asset to your strength training routine.
5. Dumbbell step-ups
Dumbbell step-ups are an awesome way to burn fat and build muscle. They also help your overall fitness and strength. The exercise doesn’t only work your legs but also works your core, shoulders, and arms. As with any exercise, the key is to get a proper setup that works for you.
Here is how you do this exercise:
- Start by holding a dumbbell in each hand and standing in front of a box or a step.
- Place your left foot on the box or step and push up, driving through your heel.
- Bring your right foot up to meet your left and stand on top of the box or step.
- Step back down with your left foot, followed by your right, and return to the starting position.
- Repeat the exercise for the desired number of repetitions.
Dumbbell step-ups are ideal for any fitness level. If you are just beginning your fitness routine or have been working out for a long time, these will benefit you in many ways. They are really fun, easy to do, and can be done anywhere. Even if you aren’t interested in losing weight or building muscle, these step-ups will improve your overall fitness and strength without making the workout feel like a chore.
You may not feel that you need to work on your hamstrings and glutes, but whether you’re trying to improve body composition, running times, or simply increase your strength, you need to address these muscles. While there are many workouts for them out there, the ones above will provide you with a comprehensive routine that includes different exercises as well as sets and reps for effective muscle building.