Glute and hamstring workout

glute and hamstring workout

Build your booty with this glute and hamstring workout

The Body Spartan ladies are back at it again with a booty’licious workout that has enough super sets to shape and firm up any booty!
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Warm up

Warming up the targeted muscle groups before lifting them can reduce risk of injury. It will also allow better circulation and range of motion, which in return will cause more muscle micro tears and stimulate growth. For leg day, we like to begin with ten minutes on the bike or stairs at a steady state speed.

Full leg workout below but first have a look at the Body Spartan: Genesis, the 12-week transformation program that’s changing lives

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Hip thrusts super set with bulgarian squats

hip thrusters glute and hamstring workout

bulgarian squat glute and hamstring workout

Hip thrusts are great for improving glute strength, increasing glute size, shaping the glutes, and over all aesthetics of the glutes. Start by sitting on the ground with you back to a flat bench, with a loaded barbell over your legs. Roll the barbell over your hips and lean back on the bench. You will then drive through your feet, thrusting your hips up and through the bar. You want to extend as far as you can for maximum glute contraction. Return to the beginning of the motion and repeat. For bulgarian squats, you will use the same bench that you were leaning against for the hip thrusts. Rest one foot back on the bench. Now most your weight should be on the foot planted on the ground. Begin descending until your rear knee comes with inches of the ground. Raise back up, making sure that the movement is controlled.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 20/20 2 minutes
3 Yes 20/20 2 minutes
4 Yes 20/20 2 minutes

Hamstring curls super set with abductor

hamstring curl glute and hamstring workout

abductor glute and hamstring workout

Hamstring curls can be performed multiple ways. You could use a prone or seated curl machine, or even using a decline bench and dumbbell. We decided to go with prone leg curls for this workout. With Hamstring curls, you want to make sure to get full extension and full contraction, this will insure that you work the gastrocnemius to the glutes. Super set the hamstring curls with abductors, which are performed on an abductor machine. This requires you to focus on separating your legs which targets the abductor muscles. These are the muscles the make up the outside hip/thigh region.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 20/20 2 minutes
3 Yes 20/20 2 minutes
4 Yes 20/20 2 minutes

Glute kickbacks super set with hyper extensions

glute kickbacks glute and hamstring workout

hyper extensions glute and hamstring workout

For glute kickbacks, you want to lower a smith machine to about knee height. Place a mat in front of the smith machine, and kneel onto all fours. With head away from the bar, place one foot under the bar. Begin to extend the same foot up, moving the bar up and contracting the glutes. Slowly lower the bar back to the starting posting and repeat. If you have trouble using the smith machine, you can always use the ankle attachment on a cable machine. Bend over, facing the cable machine, and begin your kickback. The last exercise is going to be hyper extensions, which target the glute and lower back. Using a extension machine or bench, you will lower yourself all the way down and then raise until your hamstrings and glutes are fully contracted. Some people are parallel with the floor whereas others are able to extend further.

Set Super set Reps Rest
1 Yes 20/20 2 minutes
2 Yes 20/20 2 minutes
3 Yes 20/20 2 minutes
4 Yes 20/20 2 minutes

Ready to get lean and shredded?

Our Genesis Shredding Program will get you there. It’s a 12-week workout program with workouts similar to this one. Plus, it comes with a full custom nutrition plan, a supplement guide, streaming instructional videos, and much more! Make your commitment to change today!

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