Hamstring and Glute Workout Set #1

Banded Step Outs

10 reps of 5 sets for each leg.

Make sure your knees are not over your feet and do a semi squat

Stiff Legged Deadlifts With The Resistance Bands

10 reps of 5 sets for each leg.

This is a tough hamstring and glute workout exercise to do properly, but once you have the proper form it is one of the best exercises you can do for your hamstrings and glutes. Try to do as many reps possible. You can do up to 50, yes 50 reps for this exercise.

The most important part of this exercise is never arch your back. You want to keep your back flat at all times and your shoulders and chest back. So when you start you grab the band, stand straight up and put your shoulders back and chest out. Knees are slightly bent and not locked. Then bend at the waist. Keep the back and arms all stiff. They are not moving. You should feel the stretch in your hamstrings. Remember you are not watching your hands or trying to tough the floor. You are focusing on bending at the waist and getting a good hamstring stretch. Never curve the back. Keep the reps high.

Glute Bridges Hamstring And Glute Workout

10 reps X 5 sets

Lay flat on your back and lift the hips up and squeeze.

Fire Hydrants

10 reps X 5 sets each leg

Go on all fours and kick your leg outward keeping your back flat. Put the resistance band around your thighs for added resistance. These really burn if you do them right.

Squat with a kick back

For this exercise you want to squat down and kick the leg back. Make sure your knee does not go past your toes. When squatting keep the head up and back flat. Make sure you go below parellel so that you are working your glutes. Many times I see people not going all the way down because it is too difficult. Try your best to squat all the way down, as this will be the most effective to develop the glutes and hamstrings.

Keep in mind when you are done working out you want to consume some sort of post workout nutrition. A typical post workout meal should be vegetables and lean protein. If you cannot eat your post workout nutrition you can get yourself a good protein powder like Muscle Shake sold by Proteinfactory.com.

For the resistance bands that I am using you can check them out here.

In conclusion, this is one of the best hamstring and glute workout sessions that you can do. I can guarantee that if you do this workout once or twice a weeks you will surely see some results.

hamstring and glute workout
On the right is my BEFORE glutes and hamstrings and on the left is my AFTER glutes and hamstrings.

Make sure you check out more of my workouts here.