It was a great day filming more YouTube videos yesterday.
Today, I’ll share with you a few exercises that you can do to strengthen your glutes and hamstrings.
Enjoy the exercises!
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.
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end with light intensity. Do the same movements with the other leg. We want 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 go past your toes too much. Bring your hips and other leg to the start position.
TRX Split Squat
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end. We want to work on the gluteus maximus and hamstrings. Do 5 reps on the leg you’re standing on and 5 on the other side, for 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 Bridge
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end. We want to target the gluteus maximus and hamstrings.
#4 – Clamshell With Band
Use a mini band and place your legs through it, placing it just above the knees. Lie on one side with your feet and knees stacked. Separate the knees by lifting the top knee as high as possible. Bring it back down to start position.
Clamshell With Band
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the top. We want 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 at your sides. 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.
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the top.
Give these five exercises a go to help you build better glutes.
Rick Kaselj, MS
If you want to improve the activation, endurance and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here!