When training the lower body it’s easy to get hung up on glutes and quads, but don’t forget those hamstrings, though! The hamstrings are not one single muscle, but a group of muscles with multiple functions. The hammies’ most important function is hip extension, which is vital for explosiveness, sprinting, jumping, and even low-back health. Hard to develop, dedicated and targeted training can help develop hamstring strength and contribute to that booty we all so desperately want. Do the sets below together, or pick one and complete with minimal rest going from one drill to the next to give those butts and legs a burn.
Workout #1 Squat Circuit
Grab a heavy set of weights and a medium set of weights, whatever that may be for you. I grab a set of 30’s and 15’s and get to work. Keep an eye on your form. Make sure you back is flat, shoulders are relaxed and your knees are not bowing our, or collapsing inward.
Set 1: Bodyweight only, 20 reps
Set 2: Medium weights, 15 reps
Set 3: Heavy weights, 10-12 reps
Set 4: Same as set 2
Set 5: Same as set 3
Set 6: Same as set 3
Set 7: Same as set 2
Set 8: Same as set 3
Set 9: Same as set 1
Set 10: Bodyweight only, squat jumps, 20 reps
Workout #2: Romanian Deadlifts
Grab one heavy barbell and complete 5 sets of 12 reps, recovering for 45 seconds between sets. The key in the Romanian deadlift is to move your butt back, deadlifts are a horizontal movement, as opposed to a vertical movement. Keep your head up, trying to create as much distance between your chin and your butt as you can. Form is crucial here, don’t use your lower back for this drill, all about those hammies.
Workout #3: Kettlebell Swings
Place one kettlebell between your feet. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead. Swing the kettlebell between your legs using your hip force to raise the bell to shoulder level. Complete 4 sets of 15, recovering for 30 seconds between sets. This is a strength focused drill, but you’ll find yourself suckin’ wind and breaking a sweat none the less.
Workout #4: Single Leg Glute Bridges
Lay on the floor with your feet flat and knees bent and raise one leg off of the ground, pulling the knee to your chest. Driving through the heel, extend your hip upward and raising your glutes off of the ground. Raise your hips as high as possible until you feel your hamstrings and glutes engage then slowly lower your butt down to starting position. Complete 3 sets of 15, on both sides, recovering 30-45 seconds between sets.
Conclude your workout with a deep series of stretches to release your quads, glutes and hamstrings. This will be one you feel tomorrow, my friends.