Best Exercises to Strengthen Hamstrings and Glutes

Building Strength in Your Posterior Chain

Developing powerful hamstrings and glutes has benefits well beyond an improved rear view. Your posterior chain musclesspecifically the hamstrings, glutes, and lower backsupport good posture, athletic prowess, injury resilience, and ease of movement. Done right, booty workouts translate to whole body gains!

Anatomy of the Hamstrings and Glutes

The hamstrings muscle group lies along the back of the thigh, running from the pelvis and sit bones down to below the knee. This complex actually contains three separate muscles: the semitendinosus, semimembranosus, and biceps femoris. Meanwhile glutes refers to your three butt musclesthe gluteus maximus, medius, and minimusattaching from the pelvis to the upper thigh bone.

Though often considered in isolation, hamstrings and glutes closely interrelate, working synergistically to power walking, running, jumping and kicking. Strengthening exercises beneficially activate both muscle regions.

Benefits of Strong Hamstrings and Glutes

Maintaining hamstring/glute strength, flexibility and stamina delivers whole-body perks including:

• Better posture and spinal stability
• Reduced lower back pain
• Injury risk reduction
• Powerful athletic performance
• Healthier movement patterns

Really focus on properly activating these oft-neglected muscles to reap the advantages. Avoid over-working your quads and hip flexors, which most of us already overuse.

Best Exercises to Target Hamstrings/Glutes

Certain exercises really excel at igniting the hamstrings and glutes while sparing the knees and lower back. Mix up the following moves 2-3 times per week to transform your posterior power!

Romanian Deadlift

This hip hinge maneuver helps build tremendous hamstring strength and endurance. Stand holding a barbell or dumbbells with soft knees, butt back, lowering down while keeping a flat back. Push hips forward to rise back up while squeezing glutes. 2-3 sets of 8-15 reps does the trick.

Good Mornings

A tough but effective exercise, bend forward from hips keeping back flat and core engaged, lowering toward the ground. Squeeze glutes to reverse back to upright. Be sure not to round your back. 2-3 sets of 10-12 reps builds serious strength.

Kettlebell Swings

This explosive move blasts both glutes and hamstrings. Holding kettlebell or dumbbell between legs, send hips back then forcefully swing weight out in front of you by driving hips forward. Squeeze glutes at top. Go for 15-20 reps.

Single Leg Deadlift

Working one leg at a time boosted balance while hammering hamstrings/glutes even more! Stand on one foot holding weight in opposite hand, send hips back to hinge forward, stabilizing standing leg while working quad, glute and hamstring. 10-12 controlled reps each side.

Glute Bridge

Lying faceup with knees bent, drive heels down to lift hips up, engaging glutes at top. You can add weight across hips for increased resistance. Shoot for 12-15 bridges, focusing on using glutes rather than lower back.

Frog Pumps

Get into a squat position, then open knees out wide forcing hip external rotation to target glutes. Keeping heels down, straighten legs to stand while driving knees outward. Slowly lower back to wide squat for 12-15 pumps.

Donkey Kicks

On all fours extend one leg behind you keeping foot flexed, engage glute to lift leg up while keeping hips square and low back flat. Lower controlled back down without allowing hip/pelvis to twist or rotate. 15 kicks each leg finishes off the burn!

More Posterior Chain Exercise Options

Mix up your hamstring/glute training by rotating the above moves with others like:

• Glute pushdowns
• Hip thrusts
• Hamstring curls
• Seated good mornings
• Barbell hip bridges
• Sliding leg curls
• Cable kickbacks

With focused form and gradual progressive overload, youll be stunned by the posterior power you develop!

Optimizing Your Hamstring and Glutes Workout

Follow these training tips for maximum hamstrings/glutes benefit:

• Go Slow on EccentricsLowering/lengthening activates these muscles even more than lifting.
• Prioritize Form Over WeightLighten load to keep immaculate technique.
• Allow Rest DaysThese muscles need recovery time to build back stronger.
• Warm Up FirstGet blood flowing to avoid strains.
• Hydrate and RefuelMuscle-building efforts require ample nutrition.

The Takeaway

Dont neglect posterior chain training if you want high performance, low injury risk, and functional fitness. Supported by your entire core and hip stabilizers, strong glutes and hamstrings translate to smooth movement and explosive power.

Use this guide to program killer hamstrings/glutes moves 2-3 times per week, allowing rest in between for fibrous growth. Be patient through delayed onset muscle soreness! Your effort pays off as walking, running, jumping and playing all get easier.

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.