Best Hamstring & Glute Exercises

Part 3 of our "best of" series covers the hamstrings and glutes (and most of these movements will also strongly incorporate the lower back muscles as well). Here are my top 5 hamstring and glute exercises with a video playlist:

1. The Romanian Deadlift (pictured using a barbell but can just as easily be performed using dumbbells...for increased difficulty, try doing it only one leg at a time)


2. The Stabililty ball leg curl (can also be done one leg at a time for the advanced)


3. The Glute Ham Raise OR "Poor Man's" Glute Ham Raise (if you don't have access to a glute ham raise apparatus)


4. Single Leg Hip Extension


5. Reverse Hyper Machine or "Poor Man's" Reverse Hypers using a stability ball (if you don't have access to a reverse hyper machine)

VIEW VIDEO PLAYLIST OF THE BEST HAMSTRING & GLUTE EXERCISES

The first question many may be asking is "Where is the leg curl machine?". It didn't make the cut. In real life situations, the hamstring muscles do not operate independent of the glutes, so why would we want to exercise them in this manner? Seated and prone leg curl machines only train one function of the hamstrings-knee flexion. The primary function of the hamstrings is hip extension, and any knee flexion that does occur is usually happening in conjunction with hip extension. So, again, we want to train these muscles in accordance with how they are used during most functional situations in the real world.

If you are confused about how to implement the above exercises into workouts or how many sets and repetitions to perform, are WORKOUT PROGRAM DESIGN SERVICE can help. For more information on this service CLICK HERE.