• Home
  • About Rick
  • Courses
  • Products
  • Services
  • Contact
  • Survey

5 Moves To Stronger Glutes and Hamstrings

5

Filed Under (Fitness, General) by Rick Kaselj



It has been a great day filming more YouTube videos with Alix yesterday.

Today, I’ll share with you a video with Jenna on a few exercises that you can do strengthen your glutes and hamstrings.

Enjoy the exercises!

======================================================

Today, I wanted to show you five amazing exercises that target the different muscles in your glutes and hamstrings.

5 Exercises to Build Better Glutes

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Single Deadlift

This exercise works best with weights in front. Use a kettlebell, or dumbbells, to help you balance yourself through the movement. Lower the weights with both hands as you extend one of your legs. Keep your knees slightly bent.

Single Deadlift
Single Deadlift

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position and with light intensity. Do the same movements with the other leg. We would like to target the gluteus maximus.

#2 – TRX Split Squat

Stand on one leg. Perform a split squat and come back up. Keep your foot flat while bending the ankle. Bring your knees forward but don’t let your knee past your toes too much. Bring your hips and other leg to start position.

TRX Split Squad
TRX Split Squat

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position. We would like to work on the gluteus maximus and the hamstrings. Do 5 reps on the leg you’re standing on and 5 on the other side, a total of 10 reps.

#3 – TRX Glute Bridge

Perform a glute bridge with your feet suspended from the TRX. Add some leg movement by straightening out your legs. Go back to the glute bridge starting position. Lower your hips to the floor. This completes one rep.

TRX Glute BridgeTRX Glute Bridge

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the end position. We would like to target the gluteus maximus and the hamstrings.

#4 – Clamshell with Band

Use a mini band and place your legs through it, bringing it just above the knees. Lie on one side while your feet and knees are stacked. Separate the knees by lifting the top knee as high as possible. Bring it back down to start position.

Clamshell with BandClamshell with Band 

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the top position. We would like to work on the gluteus medius, which is more on the outside of the hip.

#5 – Hip Thrusters with Band on a Ball

Place your heels on a stability ball with your hands on the side as you lay down. Lift your seat off the ground, your shoulders, hips and knees are in straight line. Keep your knees bent as you thrust your hips up and down.

Hip Thrusters with Band on a BallHip Thrusters with Band on a Ball

Perform 1 set of 5 reps in a smooth controlled movement with a quick stop at the top position.

Now, give these 5 exercises a go to help you build better glutes.

If you want to improve the activation, endurance and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here:

Gluteus Maximus Exercises by Rick Kaselj

Take care!

Rick Kaselj, MS

.

Facebook comments:

Comments posted (5)

avatar

Rick, I love your stuff. Do you have any plans for hard copy?

[Reply]

avatar

Rick Kaselj Reply:

Thank you, Mike! I’m working on it. I’ll let everyone know once it is available. For now, you can grab the digital version to get instant access to the program and start improving the activation, endurance and strength of your Gluteus Maximus now!

[Reply]

avatar

Please send me the hip exercises

[Reply]

avatar

Laramie Reply:

Hello John, I am Laramie EFI. Can you please specify which hip exercises you are referring too. Thanks looking forward to your reply.

[Reply]

avatar

Laramie Reply:

Hello John, I am Laramie from EFI. Can you please specify which hip exercises you are referring too. Thanks looking forward to your reply.

[Reply]

Write a comment

*