Unhealthy lifestyles, like sitting too much or not exercising, can lead to tight hips and hamstrings. These muscles are often neglected because they’re not the ones you work when you go for a jog or hit the gym. But these muscles are just as important for your body’s alignment and overall health. Here are five moves to stronger glutes and hamstrings so you can live an active life.
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1. Single Deadlift Stronger Glutes and Hamstrings
This exercise to have stronger glutes and hamstrings works best with weights. Lower the weights with both hands as you extend one of your legs. Keep your knees slightly bent. Use a kettlebell or dumbbell to help you balance yourself through the movement.
Single Deadlift
Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end with light intensity. Do the same exercises 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 legs to the start position.
TRX Split Squat
We want to work on the gluteus maximus and hamstrings. Perform one set of 5 reps in a smooth, controlled movement with a quick stop at the end. Do 5 reps on the leg you’re standing on and 5 on the other side, for a total of 10 reps for stronger glutes and hamstrings.
3. TRX Glute Bridge to Achieve Stronger Glutes and Hamstrings
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 for having stronger glutes and hamstrings.
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
Lie on one side with your feet and knees stacked. Use a mini band and place your legs through it, just above the knees. Separate the knees by lifting the top knee as high as possible. Bring it back down to the 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. Execute these movements properly to have stronger glutes and hamstrings.
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 a 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 to have stronger glutes and hamstrings.
If you want to enhance the activation, endurance, and strength in your gluteus maximus, then check out the Best Gluteus Maximus Exercises program here! Give these five exercises a go to help you build stronger glutes and hamstrings. They will also help you improve your posture and reduce back pain.
