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Hams And Glutes Exercise

Only know of one hams and glutes exercise? Don't worry you're not alone. Hams and glutes are more commonly known as the back of the thighs and the derriere, or hamstrings and the gluteus maximus.

We all want an awesome derriere and powerful thighs. One of the most common complaints I get from my clients is that they want to get rid of their "cottage cheese" thighs. You know that affectionate term for cellulite. ;)

To create strong and sexy muscles in the hamstrings and glutes, we must work these muscles and reduce over all body fat. Use the exercises below to get started!



Pick Your Fav
Hams And Glutes Exercise

Bridge Pose

Start- Start by lying on your back. Hands are wherever they are most comfortable. Bend your knees and separate them hip width apart. Your feet are flat on the ground.

Go For It- Lift your hips to the sky. Press your feet into the floor. Pause for one second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

- Keep your knees separated throughout this hams and glutes exercise.

- You can do this hams and glutes exercise various ways. You can lift up, pause for one second and lower down. You can lift up and hold for 15 or 30 seconds, then lower back to start. You can place your right foot on your left knee and lift up and down... don't forget to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh.


Bridge Pose On The Ball

Start- Start by lying on your back. Hands are wherever they are most comfortable. Bend your knees and place them directly over your hips. Your feet are against the side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Pause for one second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

- Keep your knees separated throughout this hams and glutes exercise.

- You can do this exercise various ways. You can lift up, pause for one second and lower down. You can lift up and hold for 15 or 30 seconds, then lower back to start. You can place your right foot on your left knee and lift up and down... don't forget to do the opposite side too (left foot on right knee).

- You should feel this exercise in your bottom and back of the thigh or back of the knee.


Leg Curl

Start- Begin as shown above. Forearms are on the ground, knees under your hips and right leg elongated. Your head and neck are in line with your spine (look at the ground).

Go For It- Take your right leg and bend it at the knee. Pause for one second and then elongate it back to start.

Tips and Techniques-

- Exhale as you bend the knee. Inhale as you elongate it back to start.

- To increase the intensity of this hams and glutes exercise, you can do a few things. Try adding a free weight in the crux of your bent knee. Lift as usual and lower back to start keeping your knee bent. Or try this, elongate your right leg and make it parallel to the ground. Keeping it elongated, lift it to the sky, pause for one second and lower it back to start.

- Remember to do the left leg as well!


One Legged Bridge

Start- Start by lying on your back. Hands are wherever they are most comfortable. Bend your knees and place them directly over your hips. Your feet are against the side of the stability ball. Place your right foot on your left knee.

Go For It- Lift your hips to the sky. Press your foot into the ball as you lift. Pause for one second and lower back to start.

Tips and Techniques-

- Exhale as you lift hips up to the sky. Inhale as you lower to the ground.

- Remember to do the other side. Balance is good!

- You can do this hams and glutes exercise various ways. You can lift up, pause for one second and lower down. You can lift up and hold for 15 or 30 seconds, then lower back to start.

- You should feel this hams and glutes exercise in your bottom and back of the thigh.


Ball Rollout

Start- Start by lying on your back. Hands are wherever they are most comfortable. Bend your knees and place them directly over your hips. Your feet are against the side of the stability ball.

Go For It- Lift your hips to the sky as you press your feet into the ball. Keep those hips lifted as you begin to roll the ball away from you. Once you cannot roll it out further, pull the ball back towards you.

Tips and Techniques-

- Keep your knees slightly bent throughout the hams and glutes exercise. Even in the rolled out position, don't lock your knees.

- Feel free to re-adjust your feet as many times as you would like.

- This hams and glutes exercise takes balance as well as strength. I wouldn't recommend it for beginners.

- You should feel this hams and glutes exercise in your bottom and back of the thigh or back of the knee.

Remember that overall body and muscle balance is the greatest achievement. Working with each hams and glutes exercise is essential to creating that balance. Each muscle has a role in movement, function and support. Hams and glutes are no exception.

Using each hams and glutes exercise regularly, eating well and proper cardio will result in a great overall shape. Switch your hams and glutes exercise regularly.



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