Best Glutes and Hamstrings Workout for Stronger Legs

Building Stronger Glutes and Hamstrings

Having strong glutes (butt muscles) and hamstrings is important for many reasons. These large muscle groups not only help power human movement, but they also play a crucial role in stabilizing the hips and preventing injury.

Why Strong Glutes and Hamstrings Matter

The gluteal muscle group consists of the gluteus maximus, gluteus medius and gluteus minimus. These outward-facing muscles give the buttocks their rounded shape and allow people to perform activities like walking, running, squatting or stair climbing.

The hamstrings are the muscles located along the back of the thigh. They work with the glutes to extend the hips and propel the body forward during movement. They also play an important role in stabilizing the knees.

Benefits of Strong Glutes and Hamstrings

Building strength in the glutes and hamstrings can provide many advantages, including:

• Better posture and alignment
• Increased athletic performance for running and jumping
• Reduced risk of lower back and knee injuries
• Easier movement during daily activities
• A more toned, muscular backside

Exercises to Target the Glutes and Hamstrings

There are many effective exercises that can activate and strengthen the glutes and hamstrings. Mix up the following moves into your leg day routine for the best results:

Glute Bridge

The glute bridge targets the glutes while also working the hamstrings. To perform:

• Lie faceup on the floor, bending knees so feet are flat on floor
• Squeeze glutes and push hips up until body forms straight line
• Hold briefly, then lower hips back to start
• Repeat for reps

Single Leg Deadlift

This move challenges balance while sculpting the hamstrings. Try it:

• Stand holding light weight in one hand, raise other leg straight behind
• Hinge at hip, lowering weight towards floor while stabilizing standing leg
• Return to start, repeat on both sides

Barbell Hip Thrust

Adding weight with a barbell really activates the glutes:

• Sit on floor, upper back on bench holding barbell across hips
• Drive heels down to lift hips, squeezing glutes at top
• Lower back down with control
• Repeat for reps

Romanian Deadlift

Another weighted move, this multi-joint exercise works the whole back of the body:

• Stand with feet hip-width apart, holding barbell in front of thighs
• Push hips back as you lower bar towards shins
• Keep back straight, feel stretch in hamstrings
• Return to upright position, repeat

Seated Leg Curl

This machine move isolates the hamstrings:

• Sit at machine with thighs under pad, lower calves hooked under roller pads
• Keeping core tight, use hamstrings to slowly curl legs inward
• Return to start with control, repeat

Weighted Donkey Kicks

This exercise tones and defines the butt:

• Get on all fours, engage core, keep spine neutral
• With weight around ankle, kick one leg back without arching low back
• Flex foot as you kick back, point toes as return
• Repeat on both sides

Lying Leg Curls

Curl both legs simultaneously on the floor to finish off the hamstrings:

• Lie face down, loop resistance band around forefoot of one foot
• Raise leg off floor, bending knee to curl foot towards glutes
• Slowly lower leg back down, keep hips pressed to floor
• Repeat on both sides

Tips for Stronger Glutes and Hamstrings

Here are some tips to help you get the most out of your glute and hamstring workout:

• Warm up properly before strength training
• Focus on good form with each exercise
• Train glutes and hamstrings 2-3 times per week
• Progressively increase weight/intensity over time
• Include compound and isolation moves
• Allow for proper rest and recovery between workouts

Take Your Leg Workouts to the Next Level

Targeting the glutes and hamstrings with challenging, multi-plane exercises can help you achieve shapely, defined legs. Consistently working these large muscle groups will also improve posture and mobility for everyday life.

Mix up the suggested moves here into your own glutes and hamstring workout. Over time, you will build strength, stability and muscular endurance.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.