Glute and Hamstring Exercises

RDL:  Start with your feet under your hips and your toes straight ahead, holding DBs or a Barbell.  Hold the Barbell right outside of your thighs or have the dumbbells right in front of your thighs.  Keeping a slight bend in your knees and good posture, shift your hips back and bend at the waist.  Go as low as you can keeping good form, if your back rounds you have gone too far, return to a standing position squeezing your glutes as hard as you can.

SL  RDL:  Standing on one leg with either both hands holding one dumbbell (DB SL RDL), one hand on side that leg is off the ground (DB SA SL RDL), holding a barbell with your hand outside of your thighs (BB SL RDL), or holding a low handle on a cable stack (SL RDL on Cable) keeping a slight bend in your knee and good posture. Start by shifting your hips back and bending at the waist, let the leg off the ground come up so from shoulder to ankle you keep a straight line and pivot on the working side.   Go as low as you can keeping good form, if your back rounds you have gone too far, return to a standing position squeezing your glutes as hard as you can.

DB SL RDL

DB SA SL RDL

BB SL RDL

SL RDL on Cable

Back Extension:  On a glute ham bench, put your feet into the holders and bend so your head is toward the ground.  From there squeeze your glutes and extend up so your body is parallel with the ground.

SL Back Extension:  Same as back extension but have only one foot locked in and the other foot floating.

Reverse Hypers:  Put your hips up on a glute ham bench with your hands holding the traditional foot area.  Let your feet fall all the way to the ground.  From there squeeze your glutes and bring your legs up to parallel with the ground.

SL Reverse Hypers: Same as reverse hypers but only bring one leg up and leave the other leg hanging.

Reverse Hypers w/Straddle:  Same as reverse hypers but when you get to parallel bring your feet wide and then back to together then back down.

Incline Glute Ham:  Set a bench at an incline and put your knees on the seat, have someone hold onto your ankles.  Start tall and put your hands out in front of you, slowly lower yourself until your chest and hands hit the bench.  Push as little as possible and engage your glutes to get back up to tall.

Partner Glute Ham:  Kneeling on a pad with someone holding your ankles, slowly lower yourself until your chest and hands hit the floor.  Push as little as possible and engage your glutes to get back up to tall.

Glute Ham Raise:  On a glute ham bench, put your feet into the holders and start tall with your knees on the pads.  Slowly lower yourself down extending your legs until you are parallel with the ground.  From there engage your glutes and flex back to tall.  You should be in a straight line from your shoulder to your knee throughout the whole movement.

SL Glute Bridge:  Laying on your back on the ground with your feet flat.  Pick one foot off the ground and hold it there, from there engage your glute and push your hips up driving through your heel on the floor keeping your knee bent.  Return to floor relax and go again. 

W/Barbell

SL Glute Bridge on 2 Benches:  Put your upper back on one bench and your feet on another bench a couple feet away.  Pick one foot off the bench and hold it there, from there engage your glute and push your hips up driving through your heel on the bench keeping your knee bent.  

 SL Glute Bridge on Bench:  Laying on your back on the ground with your feet flat on a bench.  Pick one foot off the bench and hold it there, from there engage your glute and push your hips up driving through your heel on the bench keeping your knee bent.  Return to floor relax and go again.

SL Glute Bridge on MB:  Laying on your back on the ground with your feet flat.  Pick one foot off the ground and hold it there and put your other foot on a MB.  From there engage your glute and push your hips up driving through your heel on the MB keeping your knee bent.  Return to floor relax and go again.

Straight Leg Glute Bridge:  Laying with your back on the ground and your feet on a bench and your legs straight.  Pick one foot off the bench and hold it there, from there engage your glute and push your hips up driving through your heel on the bench.  Return to floor relax and go again.

Glute Bridge and March:  Laying with your back on the ground and your feet flat.  Push through both heels engaging your glutes and bring your hips up as high as possible.  From there pick up your right leg and return foot to ground and then your left leg and return.  Return to floor relax and go again.

Glute Bridge w/MB Squeeze:   Laying with your back on the ground and your feet flat place a MB between your knees.  Push through both heels engaging your glutes and bring your hips up as high as possible squeezing the MB.  Return to floor relax and go again.