best hamstring glute workout

 

Alright babes! You’ve been going to barre class, doing your squats and lunges and eating healthy, but still not getting the results you want. If you really want to build your dream booty, this glute and hamstring workout needs to be part of your weekly routine.

Commit to doing this workout once a week and we promise in just a few weeks you will see and feel a difference! 

Below is a circuit of exercises you can do once a week to get truly gorgeous glutes and hamstrings! Working your muscles from different positions and with different levels of resistance and weight is key to challenging them. Please note this workout does requite quite a bit of equipment and will most likely need to be done in a gym. When selecting your weights, don’t underestimate yourself! Feeling a little burn in your glutes and hamstrings means they are working! Get to it babes…time to build your dream booty! 


AMAZING GLUTE & HAMSTRING WORKOUT

Remember to always warm up before starting any exercise session.

Begin with the Cardio Interval then continue through the Strength Training exercises doing 15 reps of each exercise, completing the whole circuit 3 times. 

CARDIO INTERVAL: Walk on a treadmill for 5 minutes at a medium pace and 15 percent incline while holding a 5-10 lb dumbbell or kettle bell in each hand.

KETTLEBELL PLIE SQUATS: Stand with your feet as wide as possible, toes turned out to the side, and shoulders stacked over your hips. Hold a 25-50 lb kettle bell with both hands and let it hang between your legs. Inhale and sit down into a plie squat. Exhale as you press back up to straight legs. Repeat for 15 reps.

BARBELL BOSU HIP THRUST: Start in a bridge position with your shoulders placed across the center of the Bosu and your neck neutral. Bring the barbell across your hips and hold it in place. Pressing through your heels on the floor, lift your glutes up until your hips are flat. Make sure to fully contract your hamstrings and glutes at the top of the motion. Lower your body back down to the floor and right before your butt touches the ground, press yourself back up. Repeat for 15 reps.

CABLE GLUTE KICKS: You will need a cable machine with a low attachment point for these. Attach an ankle cuff or foot strap to your right ankle or foot, and clip it to a cable resistance machine. Kneel on both hands and your left knee, positioned so that your right leg is free to move. Start with your right knee pointing to the ground and the bottom of your right foot facing the wall behind you. Tighten your core muscles to hold your back straight in a neutral position, you want to maintain this throughout the exercise. Without arching your back or tilting your hips, kick your right foot directly behind you, straightening your knee as much as possible. Bring your knee back to the starting position. Repeat for all 15 reps, then switch legs.

SINGLE LEG STABILITY BALL HAMSTRING CURLS: Lie on your back with your legs straight out in front of you, placing your heels and calves onto a stability ball. Squeeze your glutes to raise your hips, forming a straight line with your legs. Once you are stable, raise one leg off the ball and extend it up towards the ceiling. Keeping your hips raised, use your hamstrings to pull the ball towards your butt with your heel. Extend your leg back out, to return to the starting position without dropping your hips. Repeat for all 15 reps, then switch legs.

WEIGHTED SLIDE BOARD REVERSE LUNGES: Start standing with a glider or slide board under your right foot, feet hip-width apart. Hold an 8-15 lb kettlebell or dumbbell in each hand. Drive your right foot back in to a reverse lunge, keeping your upper body completely stable and your weight centered. Pause, then return to start. Repeat for all 15 reps, then switch legs.

SQUAT WITH OUTER THIGH LIFT USING RESISTANCE BAND: Place your resistance band evenly underneath both feet and hold the handles with an overhand grip. Bring your hands up to shoulder height. Squat all the way down until your quads are below parallel. As you come up, lift one leg out to side with a flexed foot. Return to the squat position as you bring your right leg back to center to stand on both feet at the lowest point of your squat. Repeat for all 15 reps, then switch legs.

WEIGHTED CURTSY LUNGES: Start with your feet hip-width apart, holding a 10-15 lb kettle bell or dumbbell in each hand. Step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing. Repeat for all 15 reps, then switch legs.

 Now head back to the treadmill for the Cardio Interval, then repeat the Strength Training exercises. Complete three sets of the entire circuit. 

It’s going to be AMAZING babes…tough, but amazing! Push through…you can do it! xo