As a health coach, I like incorporating glute and hamstring-focused exercises right into a well-structured progressive overload program. These two decrease physique muscle tissue energy my working stride and they’re important to supporting my pelvis and posture.
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Day eight of my 2-Week Overload 30 Program is leg day, specializing in the posterior chain: the glutes and hamstrings.
I seen a serious distinction in muscle definition and power in my decrease physique once I began coaching glutes and hamstrings in a superset format — pairing two focused workouts back-to-back.
By progressively rising the load, reps, and time underneath pressure, I’m capable of regularly enhance the stress positioned on my muscle tissue to enhance power, endurance, and general efficiency.
I additionally embrace decrease physique workouts like sumo deadlifts, hamstring curls, Bulgarian lunges and swings to interact a number of muscle tissue without delay.
To maximise your time and power features, this exercise makes use of polarized strength and HIIT training — that means power and cardio are saved separate reasonably than blended collectively. This strategy means that you can go all-in in your lifts and actually problem your muscle tissue, then push your self in an all out 2-minute HIIT finisher.
Exercise Overview
Construct power within the glute and hamstrings with these dumbbell decrease physique workouts.
I like to recommend warming up with hip mobility exercises to enhance vary of movement and make your squats and lunges more practical.
I recommend doing this hamstring and glute workout as soon as every week as a part of a well-rounded workout routine.
Exercise Gear:
Medium to Heavy Set of Dumbbells. I’m utilizing 20-30 lbs. Possibility so as to add a field/bench.
Exercise Directions:
Observe together with the guided Glute and Hamstring Workout on YouTube, led by me — your licensed private coach, Lindsey Bomgren.
Your Exercise Seems Like This:
- 2 Tremendous Set Circuits (2-3 workouts per circuit)
- Timed Intervals (40 seconds work, 20 seconds relaxation)
- Repeat Every Circuit x3 Units
- Begin with a 1-minute purchase in train and finish with a 2-minute HIIT finisher
1. Sumo Deadlift
Targets: Legs, glutes, hamstrings again (posterior chain) and internal thighs.
How To Do A Sumo Deadlift
- Stand with toes wider than hips (sumo squat stance, heels barely in, toes barely out).
- Maintain one dumbbell in every hand between your legs; palms going through in towards one another.
- Hinge your hips again as you decrease the dumbbells in a straight line in the direction of the bottom. Take into consideration pushing your hips and butt again in the direction of the wall behind you as you glide the dumbbells down in the direction of the mat.
- Then drive by your heels to push your hips ahead, pulling the dumbbells again up in the direction of your hips as you stand tall to return to the beginning of the motion.
2. Sumo Deadlift and Clear Squat
Targets: Legs, hamstrings, hips, glutes, quads, outer glutes, internal thighs, abs and core.
How To Do A Sumo Deadlift and Clear Squat
- Stand with toes wider than hips, heels in and toes identified (sumo squat stance). Maintain a dumbbell in every hand.
- Carry out a sumo deadlift. With a smooth bend within the knees, hinge at your hips to convey your torso parallel to the bottom; decreasing the dumbbells alongside the entrance facet of your physique.
- Drive by your heels to face up, returning to the beginning place.
- As you press your hips ahead to face up, “clear” the dumbbells up in the direction of your shoulders.
- Maintain this entrance rack place as you bend your knees to decrease down right into a sumo squat, pushing your knees out in the direction of your pinky toes as you drop your hips parallel to your knees.
- Drive by the heels to face up, returning to the beginning place and repeat this sequence for the timed interval.
Targets: Hamstrings, gluteus maximus and core.
- Begin standing in entrance of a bench or chair, holding a dumbbell in every hand. Place your left foot behind you on the bench, shoelaces down.
- Holding hips sq., press your glutes again in the direction of the wall behind you, hinging on the hips and gliding the dumbbell down your entrance leg till you are feeling a stretch alongside the again of your proper leg. Vary of movement can be totally different for everybody.
- Exhale as you press by your entrance heel and stand tall, returning to beginning place.
Modification: Carry out a staggered deadlift with each toes flat on the ground, toes shoulder width aside. Preserve 80% of your weight in your entrance heel and 20% in your again toe.
Targets: Legs, glutes, quads, hamstrings, hips and core.
How To Do A Bulgarian Break up Squat
- Kneel in entrance of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. Maintain a set of dumbbells at your sides, palms going through in.
- Step your proper foot ahead (it’s going to differ for everybody, however just a little over a foot in entrance of your bench). Your entrance thigh can be parallel to the ground. That is the underside of your motion.
- Drive by your entrance proper heel, squeezing your proper glute to return to standing. Really feel your entrance glute have interaction to energy the motion.
- With management, bend your knee to decrease down again to the beginning place (again left knee ought to decrease down near the bottom), to make your entrance thigh parallel with the bottom. Shoulders stay stacked over hips all through the motion.
Modification: Carry out a regular reverse lunge or break up squat, retaining your again foot on the bottom reasonably than elevating it on a chair.
5. Deadlift Clear and Knee Drive Onto Bench
Targets: Legs, glutes, hamstrings, hips, quads, core and low again muscle tissue.
How To Do A Deadlift Clear and Knee Drive Onto Bench
- Stand with toes hip-width aside, knees barely bent. Maintain one dumbbell in every hand.
- Carry out a deadlift by hinging on the hips, pushing your hips again in the direction of the wall behind you as you glide the dumbbells down the entrance of your legs; core tight. Vary of movement can be totally different for everybody.
- Then, drive your hips ahead to face tall. As you stand, clear the dumbbell as much as your chest.
- With the dumbbell at your chest, elevate your proper knee and step your proper foot onto a bench in entrance of you, driving your knee up powerfully earlier than planting your foot.
- Step again down with management and repeat, alternating legs.
Modification: Carry out a deadlift clear and knee drive reasonably than putting your foot onto a bench.
6. Hamstring Curls
Targets: Glutes (gluteus medius) and hamstrings.
How To Do Hamstring Curls
- Lie flat in your again, putting your heels on the highest of a foam curler (or stability ball), toes pointing up in the direction of the ceiling. Inhale to brace your core, then squeeze your glutes to elevate your hips off the bottom.
- Exhale as you slowly pull your heels in in the direction of your hips, bending your knees and contracting your hamstrings to maneuver the froth curler in the direction of your glutes. Toes transfer from pointing in the direction of the ceiling to going through the alternative wall (heels flat on the froth curler). Give attention to retaining your hips even.
- With management, reverse the motion to roll the froth curler away out of your physique, lengthening by the backs of your legs. Preserve your hips elevated by the complete motion.
Modification: Carry out a hamstring glute bridge with one dumbbell positioned in your hips.
7. Dumbbell Swings
Targets: Glutes, hamstrings, hips, core, and all of the stabilizing muscle tissue in your again and shoulders.
How To Do Dumbbell Swings
- Stand together with your toes wider than shoulder-width aside, holding a single dumbbell vertically between your palms.
- With a slight bend in your knees and weight in your heels, ‘hike’ the dumbbell again between your legs to begin the swing motion.
- Drive by your heels to face tall, pushing your hips ahead as you squeeze your glutes to swing the dumbbell up. Goal for shoulder peak, with arms prolonged out away from the physique. Suppose lengthy, free arms (your arms are only a car for transferring the load, your hips and glutes generate the facility).
- Because the dumbbell begins to descend, consider catching the load with a hip hinge, loading the glutes and hamstrings.
FAQs
The glutes and hamstrings are the 2 largest muscle teams within the decrease physique, they usually work collectively. The hamstring muscle tissue help the glutes to push the physique ahead as you run (acceleration); and the hamstrings are essential for deceleration too as they enable you cease and alter instructions.
Supersets are environment friendly. Private trainers use superset exercises to extend the depth of exercises by overloading a muscle group. Pairing two workouts consecutively will increase the time underneath pressure (or the quantity of labor that your muscle tissue need to do) AND reduces relaxation time. That is useful for rising muscular hypertrophy and endurance (in a brief period of time).
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