Best Glutes And Hamstrings Workout Routine
This glute and hamstring workout focuses on strength and hypertrophy. The strength-focused sets will use higher loads and lower reps. The hypertrophy sets will use moderate loads and reps.
There are two ways to choose your starting weight: trial and error or a percentage of your one repetition maximum. Your one repetition maximum, or 1RM, is the maximum weight you can lift for one repetition with proper form.
With trial and error, choose a weight that allows you to complete the listed reps at or approaching failure. If you decide to determine your 1RM, your suggested load will be a percentage of that number:
- Strength: 80%–100% of your 1RM.
- Hypertrophy: 60%–80% of your 1RM.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| High Knees | 2 sets | 30 seconds | 30 seconds | |
| Barbell Deadlift | 4 sets | 4 reps | 3–4 minutes | |
| Barbell Squat | 4 sets | 4 reps | 3–4 minutes | |
| Trap Bar Deadlift | 4 sets | 4 reps | 3–4 minutes | |
| Barbell Hip Thrust | 4 sets | 10–12 reps | 60–90 seconds | |
| Hack Squat | 4 sets | 10–12 reps | 60–90 seconds | |
| Dumbbell Stiff Leg Deadlift | 4 sets | 10–12 reps | 60–90 seconds | |
| Dumbbell Sumo Squat | 3 sets | 12–15 reps | 60 seconds | |
| Dumbbell Romanian Deadlift | 3 sets | 12–15 reps | 60 seconds |
Anatomy Of The Hamstrings
Hamstrings
Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.
The hamstrings are on the back of your thigh. They comprise three parts: the biceps femoris, the semitendinosus, and the semimembranosus. Generally speaking, the hamstrings start at your hip and end at the back of your knee.
The hamstrings are responsible for flexing (bending) the knee. They also assist in extending (straightening) and rotating the hip.
The hamstrings are essential in movements like walking and climbing stairs. When walking, the hamstrings help to control the lower leg during the swing through. They also assist in stabilizing the knee and extending the hip as you step forward.
Anatomy Of The Glutes
Gluteus
Large, superficial muscles located at your buttocks just below your lower back area.
The glutes make up the buttocks. They consist of three muscles: the gluteus minimus, the gluteus medius and the gluteus maximus. The glutes attach to the pelvis and stretch to the femur, or thigh bone.
The glutes assist with the movements of the trunk and legs. Their primary function is to extend the hip, bringing the leg behind the body. They are also responsible for rotating the hip outward.
The glutes are crucial for many daily movements. They help you stand up from a chair and control the descent when you sit down. They also allow you to straighten up when bent over, walk uphill, and run.
The exercises above target the glutes and hamstrings. For example, deadlifts activate the glutes and hamstrings at 95% and 108% of maximum contraction, respectively. This indicates that this workout routine is effective at strengthening the glutes and hamstrings.
Benefits Of Hamstring And Glute Workouts
This glute and hamstring workout has many benefits that can positively affect your daily life. Here, we outline three of the top advantages.
Improved Overall Health
The benefits of strength training on overall health have been well documented. In addition to improving physical fitness, resistance training can have positive impacts on cognitive health. This means that this glute and hamstring workout can benefit your body and mind.
Aging populations in particular can benefit from increased muscle mass and strength. With increased strength, daily activities like walking and rising from a chair become easier. These changes can improve quality of life and overall physical fitness.
Improved Pelvic Posture
Pelvic posture refers to the position of your pelvis in various positions. Specifically, excessive anterior pelvic tilt has been linked to an increased risk of lower back pain. Improving pelvic posture can reduce muscular imbalances that may lead to pain.
The glutes and hamstrings are part of a group of muscles called the posterior chain. These muscles are located at the back of the body. Resistance training focusing on strengthening the posterior chain showed improved pelvic posture. This glute and hamstring workout targets the muscles of the posterior chain.
Improved Athletic Ability And Reduced Injury Risk
Athletes rely on lower body strength and power to perform their various sports. Whether running or jumping, the glutes and hamstrings are crucial for peak performance. Resistance training focused on the lower body can improve athletic performance, including sprinting and jumping.
Many athletes are also at an increased risk of injury to the anterior cruciate ligament, a major structure in the knee. Balancing strength between the hamstrings and quadriceps, the muscles on the front of the thigh, can reduce this risk. This glute and hamstring routine works to provide that needed strength balance.
Tips To Make The Most Of Glutes And Hamstrings Workouts
- Progressive Overload — Progressive overload is a training principle revolving around continually challenging your muscles to progress. In order to achieve your goals, you must consistently challenge your muscles. You can do this by increasing sets, reps, or weight in your workouts.
- Rest And Recovery — You must incorporate the appropriate amount of rest. The optimal amount of rest between workouts is 48–72 hours per muscle group. This amounts to about two workouts per week per muscle group.
In addition to rest days, ensure you are getting enough rest between your sets. This will help your muscles recover between work periods, optimizing your performance. Rest from 60 seconds to 3 minutes between sets, depending on your goals.
- Nutrition — Ensure you are consuming enough protein to build muscle between workouts. Current recommendations include eating 1.4–2.0 grams per kilogram bodyweight per day. This amount will provide your body with the building blocks necessary to strengthen the muscles.
- Consistency — Remain consistent with your workouts. Without consistency, achieving your goals may not be possible. Keep a log and track your progress to motivate you to remain consistent.
Conclusion
This glute and hamstring workout has been designed to strengthen the glutes and hamstrings in the lower body. Strong glutes and hamstrings have many benefits that will improve your overall health and athleticism.
It can also lead to reduced risk of issues like lower back pain and knee injury. Follow the routine and tips above to maximize your results at your next workout.
Frequently Asked Questions
Yes, you can train the glutes and hamstrings together. This is an effective way to target the muscles of the posterior chain.
Refer to the routine above for details. Generally, focus on compound movements for efficiency. Ensure your intensity and loads align with your fitness goals
Many compound hamstring exercises will also target the glutes. For example, deadlifts and squats target both muscle groups.
The deep squat movement, performed correctly, will target the glutes and hamstrings. Ensure you push your hips back and lower until your thighs are parallel to the ground.
Resources
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