Are you ready to ignite those glutes and sculpt those hamstrings to perfection?
Well… today, we’ve crafted a dynamic workout session focusing on these key muscle groups, guaranteed to leave you feeling the burn and seeing the gains. This session will ultimately grow your glutes and hamstrings as well as strengthen them overall.
Let’s dive straight into it with five powerhouse exercises:
1. Barbell Squat:
Target Muscles: Gluteus maximus, quadriceps, hamstrings, core.
A squat is a compound movement that engages multiple muscle groups. With a barbell across your upper back, lower into a squat by pushing your hips back and bending your knees. Keep your chest up and core engaged. Drive through your heels to return to the starting position.
Repetitions and Sets: Perform 4 sets of 8-10 repetitions.
2. Hip Thrust Machine:
Target Muscles: Gluteus maximus, hamstrings, quadriceps.
This exercise is a game-changer for glute development. Begin by sitting on the machine with your upper back against the pad. Place a barbell over your hips and roll it down toward your pelvic area.
Drive through your heels, thrusting your hips upward until your body forms a straight line. Lower back down and repeat.
Repetitions and Sets: Aim for 3 sets of 12-15 repetitions.
3. Barbell Romanian Deadlift:
Target Muscles: Hamstrings, gluteus maximus, lower back.
This exercise focuses on the posterior chain, particularly the hamstrings. With a barbell in front of your thighs, hinge at the hips while maintaining a slight bend in the knees. Lower the barbell toward the ground while keeping your back straight. Once you feel a stretch in your hamstrings, return to the starting position by driving your hips forward.
Repetitions and Sets: Complete 3 sets of 10-12 repetitions.
4. Leg Press 90 Degrees:
Target Muscles: Quadriceps, gluteus maximus, hamstrings.
The leg press is an excellent way to target the lower body. Sit on the machine with your feet shoulder-width apart on the platform. Press the platform upward by extending your knees until they are almost fully straight. Lower the platform back down with control. To target the glutes and hamstrings more, place your feet higher up on the platform.
Repetitions and Sets: Perform 3 sets of 12-15 repetitions.
5. Lying Leg Curl:
Target Muscles: Hamstrings, calves.
This isolation exercise hones in on the hamstrings. Lie face down on the leg curl machine with your legs straight. Curl the weight toward your glutes by bending your knees, then lower the weight back down with control.
Repetitions and Sets: Aim for 4 sets of 10-12 repetitions.
Remember, proper form is paramount to prevent injury and maximise results. Prioritise quality over quantity, and always listen to your body. Combine this workout with a balanced diet and adequate rest for optimal muscle growth and recovery.
Let’s crush those goals together! We’ll see you in the gym!!
