Glute and hamstring exercises
54 exercises, each with its animated demo, the steps, the mistake to avoid and its substitutes.
Hamstrings
- Band Romanian Deadlift ›Band under your feet, legs slightly bent, lower your torso by pushing your hips far back.
- Bodyweight Single-Leg Deadlift ›On one leg, hinge your torso and extend the free leg behind you, flat back.
- Bounding High Knees ›Alternate a knee drive with a rebound off the ground foot, staying on the front of your foot.
- Deficit Stiff-Leg Deadlift ›Standing on a step, longer range, maximum stretch.
- Dumbbell RDL ›Same as the RDL but with dumbbells, full range.
- Dumbbell Romanian Deadlift ›Legs nearly straight, push your hips back and lower the dumbbells along your thighs until you feel the hamstring stretch.
- Glute-Ham Raise ›Lower your torso then bend your knees to come back up.
- Good Morning ›Bar on your back, hinge your torso forward, hips back.
- Kettlebell Deadlift ›Kettlebell between your feet, hinge at the hips with a flat back, grab it and stand up driving through the floor, lock out your hips at the top.
- Kettlebell Good Morning ›Hold the kettlebell against your chest, lean forward pushing your hips back with a flat back until you feel your hamstrings stretch, then come back up.
- Kettlebell Swing ›Explosive hip hinge. The kettlebell rises from hip drive.
- Lying Leg Curl ›Face down, bring your heels to your glutes.
- Lying Leg Curl with Top Pause ›Curl your heels to your glutes and squeeze 1 s.
- Mid-Range Nordic Hold ›On your knees, ankles anchored, lower halfway and hold there, body aligned.
- Nordic Curl ›Kneel with ankles locked, lower slowly (eccentric).
- Romanian Deadlift ›Bar close to your legs, push your hips back, neutral back.
- Romanian Deadlift Hold ›Lower to mid-shin with a straight back, and hold the position with the weight in hand.
- Seated Leg Curl ›Hip flexed (hamstrings stretched), curl your knees all the way.
- Single-Leg Bounds ›Chain bounds forward on the same leg, going for distance.
- Single-Leg Hamstring Bridge Hold ›Heel on a bench, hips lifted, other leg in the air. Hold without letting your hips drop.
- Single-Leg Seated Leg Curl ›One leg, squeeze at the end of the curl.
- Sliding Towel Leg Curl ›Heels on a sliding towel, curl your heels toward your glutes.
- Standing Single-Leg Curl ›One leg, bend your knee.
- Straight-Leg Bounds ›Move forward in bounds keeping your legs almost straight, clawing the ground back behind you.
- Straight-Leg Hip Thrust ›Heels far out, drive through your hamstrings, squeeze at the top.
- TRX Hamstring Curl ›Lying on your back, heels in the straps, hips lifted, pull your heels toward your glutes.
Glutes
- Alternating Bounds ›Bound from one foot to the other going for distance, arms driving along.
- Band Glute Bridge ›Band across your hips held to the floor, lift your hips and squeeze your glutes 1 s at the top.
- Band Hip Abduction ›Band around your thighs, move your leg out to the side, keeping your pelvis stable.
- Banded Lateral Walk ›Band above your knees, half squat, step sideways without letting your knees cave in.
- Barbell Hip Thrust ›Upper back on the bench, drive your hips up, squeeze 1 s at the top.
- Cable Hip Extension ›Cable at the ankle, extend the hip back, squeeze.
- Cable Pull-Through ›Cable between your legs, hinge, then lock out the hips.
- Consecutive Broad Jumps ›Chain three broad jumps without stopping between landings.
- Deep Sumo Squat ›Wide stance, squat deep, open the hips.
- Deep Walking Lunges ›Long strides, torso leaning slightly forward, feel the glute stretch.
- Deficit Hip Thrust ›Feet elevated, more stretch at the bottom.
- Dumbbell Floor Glute Bridge ›On your back, dumbbell on your hips, lift your hips and squeeze your glutes 1 s at the top.
- Floor Glute Bridge ›On your back, lift your hips, squeeze your glutes 1 s at the top.
- Floor Hip Abduction ›On your side, raise your straight leg, targets the glute medius.
- Frog Pump ›Soles of your feet together, raise your hips, squeeze your glutes.
- Glute Bridge ›On the floor, lift your hips, squeeze.
- High Box Step-Up ›High step, torso leaning forward, drive through the hip.
- Horizontal Bounds ›Chain big bounding strides, going for distance on every push-off.
- Lateral Skater Jumps ›Bound from one foot to the other sideways, stabilizing on every landing.
- Machine Hip Abduction ›Spread your thighs apart, squeeze the glute medius.
- Quadruped Glute Kickback ›On all fours, extend your leg behind you, squeeze the glute at the top.
- Seated Machine Hip Abduction ›Seated in the machine, push your knees apart against the resistance and return without letting go of the tension.
- Side-Lying Hip Abduction ›Lying on your side, raise your top leg straight without rolling your pelvis.
- Single-Leg Floor Glute Bridge ›One leg extended, lift your hips with the other leg.
- Single-Leg Hip Thrust ›One leg, drive the hip up, squeeze.
- Standing Broad Jump ›Arms back, launch yourself forward and land on both feet with soft knees.
- Standing Cable Hip Abduction ›Cable at the ankle, raise your leg out to the side.
- TRX Hip Bridge ›Lying down, heels in the straps, lift your hips and squeeze your glutes for 1 s at the top.
Other muscle groups
- Chest29 exercises
- Back31 exercises
- Shoulders and traps66 exercises
- Arms60 exercises
- Abs31 exercises
- Quads38 exercises
- Calves23 exercises
- Neck, adductors and core8 exercises
Exercise demos on video, on the Live For Fit channel.
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Create my free gym logGeneral training advice, not medical advice. If you feel pain, stop and see a health professional.