If you’re looking to gain lower body strength, this glutes and hamstrings workout is what you need. The glutes and hamstrings work together throughout many lower body exercises. They are the muscles that propel you forward during sprints and drive you upward when you jump.
Whether you are working out with your own bodyweight or with the best adjustable dumbbells, we spoke to a personal trainer for the lowdown on the best glutes and hamstrings workout.
The hamstrings are made up of three separate muscles that run along the backs of your thighs from your hips to your knee and they play a role in pretty much every leg exercise and lower-body movement you carry out.
The gluteal muscles, often called glutes are a group of three muscles (gluteus maximus, gluteus medius, and gluteus minimus) that make up the gluteal region commonly known as the butt.
Strong hamstrings and glutes don’t just make your lower body look great, they also provide stability and strength and may prevent you from injury. Here's how to use a glutes and hamstrings workout to strengthen your lower body.
What are the benefits of working on your glutes and hamstrings?
Personal trainer and nutrition coach Vicki Cumberworth says the benefits of working on your glutes and hamstrings are plentiful.
“The glutes and the hamstrings provide support stability and function along with creating power and training performance. Functionally, when the glutes and hamstrings are strong you have a support system for the lower back and stability to the pelvis. The glutes are like your power button! Get them strong and see all aspects of your training propel forward. Aesthetically, a shapely bottom and more defined hamstrings are absolutely something to strive for! When these muscle groups work efficiently you will also get the added bonus of being able to burn fat more easily, as they are big muscle groups.”
Can building lower body muscle prevent injury?
Cumberworth says, “It is essential to focus on the glutes and hamstrings if, for example, you are suffering from recurring back pain. When the glutes and hamstrings are not doing their job the back has to take on all the load, which leads to injury. Strengthening the glutes and hamstrings is usually the answer to a lot of injuries including the knees, hips, pelvis, and back. A common pattern I see is overworking quads (fronts of legs) and weak underworking glutes and hamstrings, leading to knee pain, hip pain, and usually back pain too. When we have a strong set of glutes and functioning hamstrings we are a more solid stable unit to take on everyday life.”
Glutes and hamstrings workout: 5 moves to build strength
Cumberworth has devised a program to give you the best workout for your glutes and hamstrings.
The deadlift
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- Starting off a deadlift with a kettlebell or dumbbells before moving onto a barbell always. Focusing on technique first and foremost to then increase the weight as you improve.
- Picking up the weight with your hamstrings, then your glutes, and for your back to do that final piece of the puzzle. A deadlift is a hinge at the hip, not a squat. It's a bending movement to activate hamstrings, your glutes and then your back.
- With a kettlebell in-between your feet, hip width apart, tabletop back position you will lift the kettlebell into your hips, arms straight at all times, squeezing the glutes at the top of the movement.
- Avoid hyperextending your back at the top and squeeze your glutes tight. Ask for 15 repetitions to begin with.
Bulgarian split squats
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- Use a bench or a chair if at home.
- Placing just the top on the foot back onto the bench/chair, the opposite leg in front of you. Squatting down into the leg that is on the bench or chair.
- Allowing your body to track forward, driving into the heel of the foot that's on the floor to utilize your hamstrings and glutes.
- Aim for 10 repetitions on each leg, to begin with.
Glute bridges
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- Lay onto the floor, knees bent, hands by your side.
- Gently lift your hips, squeeze your glutes at the top without hyper-extending your back, and lower back down.
- Aim for 20 repetitions.
Swiss ball leg curls
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- Laying flat on the floor. Place your feet on the top of the swiss ball. Gently lift your hips, relaxing the feet and squeezing the glutes (avoiding hyperextension in the back).
- Drive into the heels and draw the ball towards your bottom, using the hamstrings as a force to move the ball and squeezing your bottom at all times.
- Also drawing your tummy in to get the great core benefits, you may struggle with the balance to begin with.
- Aim for 10-20 repetitions, building up as you get better.
Kettlebell swings
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- Take care to not use your back with a kettlebell swing. Ensure your feet are hip-width apart.
- Take the kettlebell in-between your legs in a bent position.
- Drive the kettlebell forwards and through using your hamstrings and your bottom as the driving force.
- As a beginner, take the kettlebell to just above eye level, squeezing the glutes at all times, not hyperextending the back at the top of the movement, and getting good momentum.
- Ensure you spend some time activating the right muscles, driving with the glutes and the hamstrings.
Looking for more workout ideas? Find out the benefits of lunges with weights or try out this squat workout.
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Now, let's dive into the concepts mentioned in the article about the glutes and hamstrings workout.
Glutes and Hamstrings Workout
The glutes and hamstrings are important muscles in the lower body. They work together in various exercises and movements, such as sprints and jumps. Strengthening these muscles not only improves the appearance of the lower body but also provides stability, strength, and may help prevent injuries.
Benefits of Working on Glutes and Hamstrings
Working on your glutes and hamstrings offers several benefits. According to personal trainer and nutrition coach Vicki Cumberworth, strong glutes and hamstrings provide support, stability, and function. They contribute to lower back support and pelvic stability. Additionally, strong glutes can enhance overall training performance and power. Aesthetically, developing shapely glutes and defined hamstrings is a desirable goal. Moreover, these large muscle groups can aid in fat burning.
Prevention of Injuries
Strengthening the glutes and hamstrings is crucial for preventing injuries, especially if you experience recurring back pain. When these muscles are weak, the load is transferred to the back, leading to potential injuries. Strengthening the glutes and hamstrings can help alleviate knee pain, hip pain, and back pain. By creating a strong and stable unit, these muscles provide support for everyday activities.
Glutes and Hamstrings Workout: 5 Moves to Build Strength
Here are five exercises recommended by Vicki Cumberworth to target the glutes and hamstrings:
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Deadlift: Start with a kettlebell or dumbbells before progressing to a barbell. Focus on technique and gradually increase the weight. The deadlift is a hip-hinging movement that activates the hamstrings, glutes, and back. Lift the weight with your hamstrings, then your glutes, and engage your back at the end of the movement.
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Bulgarian Split Squats: Use a bench or chair for support. Place the top of one foot on the bench or chair and squat down using the leg on the floor. Drive into the heel of the foot on the floor to engage the hamstrings and glutes.
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Glute Bridges: Lie on the floor with knees bent and hands by your side. Lift your hips, squeeze your glutes at the top, and lower back down. Focus on maintaining proper form and avoid hyperextending your back.
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Swiss Ball Leg Curls: Lie flat on the floor and place your feet on top of a Swiss ball. Lift your hips, relax your feet, and squeeze your glutes. Drive into your heels and draw the ball towards your bottom, engaging the hamstrings. This exercise also provides core benefits.
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Kettlebell Swings: Stand with your feet hip-width apart. Hold a kettlebell between your legs and drive it forward using your hamstrings and glutes. Maintain proper form, avoid hyperextending your back, and focus on activating the right muscles.
Remember to start with a suitable number of repetitions for your fitness level and gradually increase as you progress. It's always a good idea to consult with a fitness professional before starting a new exercise program.
I hope this information helps you understand the concepts mentioned in the article about the glutes and hamstrings workout. If you have any further questions or need more information, feel free to ask!