Your butt muscles, called glutes, and the back of your thighs, known as hamstrings, are super important. They’re big and strong, and they do a lot of the heavy lifting for your body’s strength. Think of them as the powerhouse behind your moves. So, let’s talk about “Glute Workouts For A Powerful Chain.” This means doing exercises that make your butt and hamstring muscles strong. It’s like giving a boost to the powerhouse that drives your strength and movements. Don’t forget to include these workouts for a stronger and better-looking you!
Surprisingly, many people don’t realize how much these muscles can do. In my 15 years as a personal trainer, I’ve noticed that guys often don’t give enough attention to their glutes, and their hamstrings don’t get much love either.
So, it’s crucial to do specific exercises to make these muscles strong. It doesn’t matter if you’re into lifting weights, building your body, playing sports, or just want to look good – you need to focus on your glutes and hamstrings. It’s like giving your body a boost for power and looks. Don’t miss out on these important muscles – work them out for a stronger and better-looking you!
Table of Contents:
- 5 Best Glute and Hamstring Workouts
- Bodyweight Glute and Hamstring Workout
- Advanced Bodyweight Glute and Hamstring Workout
- Resistance Band Glute and Hamstring Workout
- Weighted Glute and Hamstring Workout
- Plyometrics Glute and Hamstring Workout
- Glute and Hamstring Anatomy
- Why Strong Glutes and Hamstrings Matter
- Research Analysis
- Preventing Glute and Hamstring Injury
- FAQs
5 Best Glute and Hamstring Workouts For A Powerful Chain
Use the following workouts to elevate your posterior chain game:
1. Bodyweight Glute and Hamstring Workout
You don’t always need fancy equipment to work on your butt and hamstring muscles. Even without extra weights, you can still have a good workout using just your body weight. Simple exercises can be really effective!
Sure, if you want to make big progress, you might eventually add some extra resistance. But, especially if you’re just starting or looking for a basic workout, bodyweight exercises can do the job. It’s a great way to get those glutes and hamstrings working without needing a bunch of fancy gear.
Here is a 12-week beginner-friendly bodyweight workout for building bigger and stronger glutes and hamstrings.
Exercise Sets Repetitions
- Squat 3 15
- Reverse Lunge 3 12 (each leg)
- Glute Bridge 3 12
- Donkey Kickback 3 12 (each leg)
Squats
When you do squats, you’re mainly working your gluteus maximus – that’s the big muscle in your butt. This muscle gets active as you squat down and then pushes you back up. It’s like the engine for the upward movement.
Now, let’s talk about the hamstrings. They play a different role. Instead of pushing you up, they help keep your knees and hips stable. This is important because it prevents them from collapsing forward while you’re squatting. So, think of your glutes as the power and your hamstrings as the stabilizers, working together to make your squats effective and safe.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/benjamin-klaver-zAtTuN6Ykok-unsplash.jpg)
Step-by-Step Guide:
- Stand with feet shoulder-width apart and pointed slightly outward.
- Engage your core and keep your back straight.
- Lower your body by bending your knees and hips.
- Go as low as your flexibility allows without rounding your back.
- Push through your heels to return to the starting position.
Reverse Lunge
Lunges are awesome exercises that work multiple muscles, especially your glutes and hamstrings. When you step forward, it’s like giving your glutes some extra attention. But, when you step backward, that’s when the hamstrings get their time to shine. So, with this exercise, we’re putting the spotlight on your hamstrings. Reverse lunges are the way to go if you want to give those back-of-the-thigh muscles a good workout!
Step-by-Step Guide:
- Stand with your feet together.
- Step one foot back and lower your body into a lunge.
- Keep your front knee aligned with your ankle.
- Push back to the starting position.
- Alternate between sides for recommended reps.
Glute Bridge
Glute bridges are fantastic for focusing on and making your butt muscles (glutes) stronger. They really isolate and work those muscles well. Plus, they do more than just give your glutes a workout – they also help make your hips stable and encourage good posture. So, it’s like a double win – you’re building a stronger booty and improving your overall stability and posture with glute bridges.
Step-by-Step Guide:
- Lie on your back with your knees bent and feet flat on the floor.
- Place your hands, palms down, on the floor alongside you.
- Lift your hips as high as possible by squeezing your glutes.
- Hold for a few seconds.
- Lower your hips back down.
Donkey Kickbacks
Donkey kickbacks are a great way to target your glutes with a dynamic and explosive movement. It’s like giving your butt muscles a wake-up call! This exercise is not just about lifting your leg; it’s about doing it with energy and power. It’s like a warm-up for when you’re ready to add some weight to your kickbacks. So, get those donkey kickbacks going to prepare your body for the next level – weighted kickbacks.
Step-by-Step Guide:
- Start on your hands and knees, with your wrists under your shoulders and knees under your hips.
- Keep your core engaged and maintain a neutral spine.
- Bend your right knee at a 90-degree angle, flexing your foot.
- Kick your right leg toward the ceiling, engaging your glutes and hamstrings.
- Squeeze your glutes at the top of the movement.
- Lower your knee back, but don’t touch it to the ground.
- Repeat for the desired reps.
- Switch to the left leg and repeat.
2. Advanced Bodyweight Glute and Hamstring Workout
If you’ve been rocking the bodyweight workout for a while and want to level up, here are some tougher exercises for you. Give these a shot after a couple of months, aiming for three sets of 12 reps on each move. It’s a step up in difficulty, but you got this! Keep challenging yourself, and you’ll keep seeing progress. Go for it!
Exercise Sets Repetitions
- Nordic Curl 3 12
- Heel Slides 3 12
Nordic Curl
This exercise is kind of like the glute-ham machine curl you might see at the gym. The cool part? You don’t need a fancy machine for this one. All you need is something elevated to secure your ankles under – it could be a barbell, a strap, or even someone giving a hand by pushing down on your ankles. It’s a simple way to get those hamstrings working without needing a big piece of equipment.
Step-by-Step Guide:
- Kneel on the floor with your ankles anchored under an elevated surface. Cross your hands in front of your chest.
- Slowly lower until your torso is as low to the ground as possible while maintaining a straight line from the head to the knees.
- Pull back to the start position by engaging your hamstrings.
Heel Slides
Here’s a bodyweight exercise for you, and all you need are a couple of heel sliders (even small towels will do). Find a smooth floor, so the sliders can glide easily. It’s a simple setup – just let those sliders move smoothly up and down. Time to slide into this exercise and feel the burn!
Step-by-Step Guide:
- Lie supine on a slick floor with a pair of heel sliders under your heels. Bend your knees just slightly so that your legs are nearly straight.
- Pull your right heel back toward your butt.
- Reverse the action to slide your right heel back to the start position.
- Repeat with the left heel.
3. Resistance Band Glute and Hamstring Workouts For A Powerful Chain
If you want to step up your game in glute workouts for a powerful chain, throw in some resistance bands. These bands gradually make it tougher for your glutes and hamstrings. It’s like turning up the dial on the challenge level, which is exactly what you need to make these muscles grow bigger and stronger. So, get those resistance bands in the mix and level up your workout for some serious muscle gains!
![](https://colosseumstrength.com/wp-content/uploads/2023/09/Banded-Side-Steps-addictive-stock.jpg)
Here are four effective resistance band exercises for the glutes and hamstrings.
Exercise Sets Repetitions
- Banded Squat 3 15
- Banded Leg Curl 3 12 (each leg)
- Banded Lateral Walk 3 10 steps forward and back
- Band Kickback 3 12 (each leg)
Banded Squat
Step-by-Step Guide:
- Place a loop resistance band under your feet and stand with your feet shoulder-width apart.
- Hold the band at shoulder level, with your palms facing forward.
- Push your hips back and bend your knees to perform a squat while maintaining tension on the band.
- Keep your knees in line with your toes.
- Push through your midfoot to return to the starting position.
Banded Leg Curl
Step-by-Step Guide:
- Anchor a resistance band to a sturdy object such as a doorway.
- Lie face down on the floor about two feet in front of the anchor point, facing away from it. Hook the band over your ankles.
- From a start position with your legs extended, bend your knees to bring your heels toward your butt. Squeeze your glutes and hamstrings as your legs come up.
- Lower your legs back down under control.
Banded Lateral Walk
Step-by-Step Guide
- Begin by securing a resistance band around your thighs. If you opt for ankle placement, select a lighter resistance band.
- Stand with your feet hip-width apart and slightly lean forward while keeping your ribcage and pelvis aligned.
- Engage your core muscles gently and initiate the movement by stepping to the right with your right leg. Strive to make each step as wide as possible without allowing your left leg to collapse inward.
- After stepping to the right, bring your right foot back to the starting position, maintaining a stance that is roughly hip-width apart.
- Continue this stepping motion for your desired number of repetitions, ensuring you perform an equal number of reps on the opposite side for balance.
Band Kickback
Step-by-Step Guide:
- Stand upright and place a loop band around your ankles, with your feet hip-width apart.
- Maintain a slight forward lean and engage your core muscles firmly, while also keeping a slight bend in the knee of your working leg.
- Shift your body weight onto one leg and lift the other off the ground. While ensuring that your leg remains straight, activate your glute to move the leg outward, creating an angle of approximately 45 degrees from your body.
- Return to the start position under control.
4. Weighted Glute and Hamstring Workout
Now, let’s dive into the top four weighted exercises that really target your glutes and hamstrings for a powerful chain. These moves are excellent, but you might need to hit the gym to try them out, unless you’ve got a super cool home gym setup!
Get ready to unleash the power of these weighted exercises to take your glute and hamstring game to the next level. Whether you’re at the gym or in your home setup, let’s make those muscles work!
Exercise Sets Repetitions
- Multi-Hip Machine Glute Extension 4 15 /10 /8/6
- Romanian Deadlift 3 12/10/8
- Seated Leg Curl 4 15 /10 /8/6
- Glute-Ham Raise 3 12
Multi-Hip Machine Glute Extension
The glute extension on the multi-hip machine takes the crown as the ultimate exercise for your glutes. It offers an exceptional range of motion, surpassing any other glute exercise out there. What makes it stand out is the ideal resistance curve – it allows for early phase loading. This means that the most challenging part of the exercise happens right at the beginning of the movement, making it highly effective for targeting and strengthening your glutes. It’s a powerhouse move for sculpting those glutes!
Step-by-Step Guide:
- Stand alongside the multi-hip machine and place your closest knee over a roller set at hip height.
- Push down to move your glutes through their full range of motion.
- Return to the start position under control and repeat, ensuring a full range of motion.
- Do the same number of reps on both sides.
Romanian Deadlift
The Romanian Deadlift puts a spin on the traditional deadlift by skipping the step of bringing the weight all the way down to the floor between reps. This tweak gives your hamstrings extra attention. You can do it using a barbell, dumbbells, or kettlebells – whichever works best for you. It’s a great way to zero in on those hamstrings and add some variety to your workout routine. Give it a shot!
Step-by-Step Guide:
- Stand with your feet shoulder-width apart and the weights in your hands at full arm extension. Maintain a neutral spine.
- Hinge the hips to lower the weight to the shin level. Allow your torso to come down to about a 45-degree angle.
- Push the hips forward to return to the start position.
![](https://colosseumstrength.com/wp-content/uploads/2023/11/danielle-cerullo-Oo-rHghLNhA-unsplash.jpg)
Seated Leg Curls
Seated leg curls are a super effective isolation exercise for your hamstrings. When you do these, you’re really focusing on working those hamstring muscles in a targeted way. It’s like giving your hamstrings some dedicated attention to make them stronger and more defined. So, if you’re looking to amp up your hamstring workout, seated leg curls are a great go-to exercise.
Step-by-Step Guide:
- Sit on a seated leg curl machine and adjust the pads for your height. You want the lower leg pad to be at shin level.
- Place your legs over the lower leg pad. In this start position, the legs should be almost straight.
- Push down to flex the hamstrings.
- Stop just short of full knee flexion.
- Return to the start position under control.
Glute-Ham Raise
The GHD raise is a super effective exercise for zeroing in on your hamstring and glute muscles. This bodyweight move is excellent for giving those muscles a final push after your resistance exercises. It’s like the grand finale of your workout, making sure your hamstrings and glutes get that extra attention. So, if you want to wrap up your routine with a bang, the GHD raise is a great choice!
Step-by-Step Guide:
- Position yourself on a glute-ham raise machine so your ankles are under the rear support pads and your torso hangs over the hip pad.
- Lie flat so your body forms a straight line from head to toe. Cross your arms in front of your chest.
- Bend at the knees to pull your torso up to a kneeling position.
- Lower under control and repeat.
5. Plyometric Glute and Hamstring Workout For A Powerful Chain
Plyometrics is all about those explosive jumping movements that really fire up your fast-twitch muscle fibers. When it comes to your glutes and hamstrings, plyometrics is a champ at developing power. These muscles play a key role in the jumping action – from propelling you up to slowing you down and keeping you stable. So, if you’re looking to boost the power in your glutes and hamstrings, plyometrics is the way to go. Get ready to jump into action!
Exercise Sets Repetitions
- Box Jumps 2 12
- Broad Jumps 2 12
- Skater Jumps 2 12
I recommend doing a 10-minute plyo session after your main glute and hamstring workout.
Box Jumps
Step-by-Step Guide:
- Start with a low-height box (12 inches). Stand with your feet positioned shoulder-width apart.
- Create tension by hinging at the hips, slightly squatting, and swinging your arms backward.
- Propel yourself upward, using both feet to lift simultaneously.
- Land with both feet shoulder-width apart. Transition into a mid-squat position and follow through with arm movement.
- Step down and repeat.
![](https://colosseumstrength.com/wp-content/uploads/2023/10/pexels-cottonbro-studio-4761352.jpg)
Broad Jumps
Step-by-Step Guide:
- Start with your feet shoulder-width apart.
- Generate tension by hinging at the hips, performing a slight squat, and swinging your arms back.
- Leap forward with both feet lifting off simultaneously.
- As you land, maintain shoulder-width foot placement, transitioning into a mid squat, and finish with arm follow-through.
Skater Jumps
Step-by-Step Guide:
- Position your feet shoulder-width apart.
- Shift your weight to your right leg, raising your left foot off the ground while slightly lowering your hips.
- Propel yourself laterally to the left by pushing off your right foot.
- Swiftly reverse the motion to jump back to the right.
- Continue this alternating movement pattern for the recommended time.
Glute and Hamstring Anatomy (Glute Workouts For A Powerful Chain)
To craft a powerful Glute and Hamstring workout, it’s essential to grasp how these muscles function. This understanding guides us in selecting exercises that best target each muscle for optimal simulation. By choosing the right moves, we set the stage for an effective workout that strengthens and shapes the glutes and hamstrings. It’s like customizing your exercise routine to get the best results for these important muscle groups. Let’s build that powerful chain!
Glute Anatomy
Your glutes comprise three muscles:
- Maximus Gluteus
- Medius Gluteus
- Minimus Gluteus
As the name suggests, the gluteus maximus is the largest among the three glute muscles. Its fibers start from the inner edge of the back of the pelvis just below the spine, and then they travel diagonally to connect to the femur, which is the upper leg bone.
The main job of the gluteus maximus is to extend the hip joint. This means it pulls the upper leg downward and backward. It also plays a role in lifting the body from a seated or squatting position, which involves increasing the angle of the hip joint. This joint serves as the pivot between the upper legs and the torso. Any movement of either of these body parts involves hip extension, and that’s where the gluteus maximus comes into play.
Hamstring Anatomy
You’ve provided an accurate and insightful explanation of the hamstring muscles and their biomechanics!
To recap:
- Biceps Femoris Long Head: Originates on the pelvis, inserts at the head of the fibula.
- Biceps Femoris Short Head: Originates on the femur bone, also inserts at the head of the fibula.
- Semimembranosus and Semitendinosus: Both originate on the pelvis and insert on the tibia.
All four hamstring muscles collaborate to perform knee flexion, bringing the heel toward the buttocks. They also play a smaller role in hip flexion and extension.
The insight about the positioning of the hips during hamstring exercises is particularly noteworthy. Seated positions, like those in seated leg curls, optimize the length of the hamstrings for effective and safe workouts. Great information!
Why Strong Glutes and Hamstrings Are Matter
Here are the benefits of strong lower posterior chain muscles:
Sports Performance
In almost every sport, having strong glutes is crucial for success. These muscles play a role in speeding up, slowing down, changing directions, and making powerful jumps. Additionally, they provide essential stability when you’re out on the court or field.
Now, let’s talk about the hamstrings. They do an important job of moving stress from your knees to your hips during explosive actions, like when a sprinter takes off from the starting blocks. They also help you stay in control while slowing down, which is especially important when sprinting downhill.
Injury Prevention
Having strong glutes is not just about performance; it’s also a key player in preventing injuries. When your glutes are robust, the risk of injuries to your knees, lower back, hamstrings, and groin significantly decreases.
Conversely, weak glutes can lead to hip imbalances. This imbalance may cause your femur to rotate too much inward and your patella to track too far to the side, which can set the stage for potential injuries. So, building up those glutes is like giving your body an extra layer of protection against various aches and strains.
Compound Exercise Support
When it comes to compound exercises like deadlifts and squats, having strong glutes is like having a built-in support system. They play a crucial role in reducing stress on the lower back during these movements. If your glutes aren’t up to par, it could contribute to straining muscles in the groin or hamstrings. So, think of your glutes as reliable allies, helping you perform these compound exercises with less strain and more stability.
Improved Posture
Building strength in your glutes doesn’t just enhance your athletic abilities; it also works wonders for your posture and balance. Strengthening your glutes is linked to better posture, improved balance, and a decrease in lower back and knee pain.
As you age, the risk of injury due to muscle loss goes up. That’s why maintaining strong glutes is crucial for preserving both your athletic performance and overall health.
Additionally, when your hamstrings are strong, your hips become more stable, and your spine stays in the right posture. On the flip side, weak or tight hamstrings can contribute to a swayback posture and discomfort. So, by keeping your glutes and hamstrings in top shape, you’re giving your body a solid foundation for better posture and overall well-being.
Research Analysis (Glute Workouts For A Powerful Chain)
Illustrating the significant impact of focused glute and hamstring workouts, let me share a case from my personal training clientele. Meet John, a 32-year-old bodybuilder and powerlifter, who found himself stuck at a plateau in his squat one-rep max (1RM).
Despite following the typical bodybuilding split routine, John wasn’t specifically targeting his glutes. I suggested a simple addition to his routine – just one 20-minute glute workout every week.
Surprisingly, after just three months, John’s squat surged from 275 to an impressive 345 pounds. Even more noteworthy was the improvement in his squat form, coupled with the disappearance of the persistent lower back discomfort he had been dealing with.
John’s journey serves as a compelling example of how strengthening the glutes can significantly elevate overall gym performance, demonstrating that a focused approach to these muscle groups can yield remarkable results.
Preventing Glute and Hamstring Injuries
Drawing from my experience as a former gym owner, I’ve witnessed a variety of gym injuries, and among the most prevalent are hamstring pulls and glute strains.
These often afflict beginners who have overlooked their glutes and hamstrings for an extended period, causing these muscles to be less responsive. To help you steer clear of such setbacks, here are seven valuable tips from a personal trainer:
1. Warm-Up Properly
Before diving into your workout, kick things off with a dynamic warm-up. Engage in light cardio to get your heart rate up and the blood flowing. Incorporate dynamic stretches to limber up your muscles, with a particular emphasis on the hip and hamstring regions. This prepares your body for the upcoming exercises, reducing the risk of injury and enhancing overall flexibility.
Here are three effective warm-up moves:
- Leg swings
- Bodyweight squats
- High knee sprints
2. Maintain Proper Form
Before each repetition, mentally run through this checklist to ensure proper form:
- Back Straight: Keep your back in a straight and neutral position to avoid unnecessary stress on the spine.
- Knees Aligned: Ensure your knees are in line with your toes. This alignment promotes joint health and stability.
- Core Engaged: Activate your core muscles by pulling your navel toward your spine. A strong core provides stability during movements.
This quick mental checklist helps you maintain correct form, preventing injuries and maximizing the effectiveness of each repetition.
3. Gradually Increase Intensity
As you advance in your fitness journey, it’s essential to gradually elevate the intensity. Introduce additional weight to your exercises, but do it at a pace your body can accommodate. A good rule of thumb is to increase the weight by no more than 10% at a time. This gradual approach ensures a safe and sustainable progression, allowing your muscles to adapt and grow without putting undue strain on your body.
4. Pay Attention to Recovery
Give your hardworking glutes and hamstrings the recovery time they deserve. Allow a minimum of 48 hours between workouts to provide ample time for your stressed muscles to repair and grow stronger. This crucial recovery period is when your muscles undergo repair and development.
To strike a balance, limit your glute and hamstring training to no more than twice per week. This approach ensures that you’re giving your muscles the optimal conditions for growth and avoids overtraining, promoting a healthier and more sustainable workout routine.
5. Stretch and Foam Roll
After your workout, make room for static stretching and foam rolling in your routine. These practices enhance flexibility and alleviate muscle tightness:
- Static Stretching: Engage in gentle, static stretches that target your glutes and hamstrings. Hold each stretch for around 15-30 seconds to enhance flexibility.
- Foam Rolling: Incorporate foam rolling to massage and release tension in your muscles. Roll over your glutes and hamstrings, focusing on any areas of tightness or discomfort.
By dedicating time to stretching and foam rolling post-workout, you contribute to better flexibility, reduced muscle tightness, and an overall enhanced recovery process for your glutes and hamstrings.
6. Listen to Your Body
Your body communicates, so listen attentively. If you encounter pain during your workout, it’s crucial to stop exercising immediately. In such instances, employ the RICE formula:
- Rest: Allow your body to recuperate by taking a break from the activity.
- Ice: Apply ice to the affected area to minimize swelling and discomfort.
- Compression: If applicable, use compression to support the injured area.
- Elevation: Elevate the injured part to further reduce swelling.
If the pain persists or worsens, don’t hesitate to seek advice from your healthcare provider. Your well-being is a priority, and addressing discomfort promptly helps ensure a safe and effective fitness journey.
7. Use Proper Footwear
Choose your footwear wisely when engaging in glute and hamstring training. Opt for shoes with:
- Good Arch Support: Ensure your shoes provide ample arch support to maintain proper foot alignment.
- Cushioning: Look for cushioned soles that absorb impact, reducing stress on your feet and joints.
The right footwear not only enhances your overall workout experience but also promotes comfort and stability, particularly crucial when focusing on exercises that target your glutes and hamstrings.
FAQ’s
Should I train glutes and hamstrings together?
Yes, I recommend training the glutes and hamstrings together. They can be included in your leg day workouts. Compound exercises like squats and deadlifts activate both muscles, so working them together makes sense.
Does walking activate glutes?
Yes, walking activates your glutes. They are engaged every time you take a step. Depending on your walking speed, you will activate the glutes between 20% and 40% of their maximum contraction ability.
Does squeezing buttocks make them firm?
Yes, according to a 2019 study, 15 minutes of glute squeezes per day can make the buttocks firmer. The eight-week study involving 32 healthy university students showed that performing glute squeezes was as effective as the bilateral bridge exercise in terms of increased hip extension strength and butt girth.
Do squats work the hamstrings?
Yes, squats will train the hamstrings, but not to a very great degree. Squats mainly work the quadriceps and the gluteus maximus muscles. The quads are the opposing muscle to the hamstrings. When one is working, the other is shut off. The hamstrings mainly work through the eccentric or lowering part of the squat.
What exercise is best for building bigger hamstrings?
In my opinion, the best exercise for the hamstrings is the seated leg curl machine. This exercise allows for complete isolation of the hamstring. The seated position also prevents you from cheating by lifting your hips off the bench, which you can do with the lying leg curl.
Overview
Although the glutes and hamstrings are two of your body’s most powerful muscle groups, they are frequently neglected in workouts. You now have the knowledge and exercises necessary to bring out the maximum potential of your glutes and hamstrings.
Ready for a transformative fitness journey? It’s time to take action! Integrate one of these targeted Glute and Hamstring Workouts For A Powerful Chain into your routine for a sculpted, powerful posterior chain. Witness the rewards of a bigger, stronger butt and more formidable hamstrings. Seize the moment and elevate your strength and confidence.
References;
- Lehecka, B. J., Turley, J., Stapleton, A., Waits, K., & Zirkle, J. (2019). The effects of gluteal squeezes compared to bilateral bridges on gluteal strength, power, endurance, and girth. PeerJ, 7, e7287. doi: 10.7717/peerj.7287.
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