Friday, March 1, 2024
HomeHealthy Lifestyle5-step hamstrings, glutes and abs workout

5-step hamstrings, glutes and abs workout


You're going to love today's hamstring, glute, and abs workout! It consists of a series of exercises designed to strengthen the muscles on the back side of the lower body and activate the abdominal muscles.

I love training all parts of the body, but exercises that target the lower body and core are great because they support your balance and stability, enhancing your body's ability to move well every day.

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You can do today's workout at home with some optional weighted objects (water bottles, dumbbells, or what have you) and an elevated surface.

let's start!



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Sculpt hamstrings, booty and abs

Click to expand and see all exercise descriptions

Equipment: Elevated surface, weights; Hamstring options: Medicine ball, sliders, or elastic bands
Format: Execute this loop 3 times within the recommended repetition range.

Single-leg hip press (8-10 reps per side)

  • Sit on a mat in front of your elevated position and place a weight on your hip crease.
  • Press up with your elbows and feet so your back is resting on the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned with your ankles and your feet on the mat.
  • Brace your core and push through your heels, lifting your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
  • In this position, shift the weight into the crease of your right hip and extend your left leg off the mat.
  • Lower your hips back to the mat under control and repeat the sequence for maximum reps while keeping your left leg lifted and your hips level with each other.
  • Switch sides and repeat sequence for maximum reps.
  • MOD: Keep your feet planted on the ground during this exercise and/or perform this sequence without weights.

Romanian deadlift(6-10)

  • Start standing with feet hip-distance apart, core braced, shoulders back and down (as if you were standing against a wall), and a weight in each hand.
  • Push your hips back and pivot as far forward as possible while keeping your back flat, bend your knees slightly, and bring the weight close to your calves.
  • Using your entire foot to return to standing, press your hips forward, feeling your hips work the lift, and be careful not to lean back at the top.
  • Repeat for your maximum number of reps.

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Hamstring pull-ups (10-15)

  • Lie on your back with your feet on the ball or use TRX straps
  • Brace your core and lift your hips off the ground, forming a straight line with your shoulders, back, hips, knees, and ankles. Use your arms to support yourself on the mat to avoid neck strain.
  • Pause briefly. Bend your knees and contract your hamstrings, bringing the ball/band as close to you as possible while keeping your shoulders, back, hips, and knees in a straight line.
  • With control, extend your legs to the starting position of lifting your hips.
  • Repeat for your maximum number of reps.

Calf raise series (12-18)

  • Stand with feet hip-distance apart, core braced, chest lifted, shoulders back and down (as if leaning against a wall), holding a weight in each hand at your shoulders or sides.
  • Alternate with feet parallel, toes in, and heels in (5 repetitions per set), lift heels as high as possible off mat under control, then slowly lower (be careful not to shift your weight to one side). side) to one side or forward).
  • Repeat for your maximum number of reps.
  • MOD: Remove the weight and perform the move using only your body weight.

Alternating Reverse Lunge Crunches (8-12 reps per side)

  • Start standing with feet hip-distance apart, core braced, chest straight, and a weight in each hand on your shoulders.
  • Step your right foot across and behind you so that your right knee ends up behind your left heel, forming a reverse kneeling lunge. Keep your chest up and be careful not to lean forward past your knees or let your back knee touch the mat.
  • Standing driving through your front heel, as you step your right leg forward, push your knee up and to the right, performing an oblique crunch, then return your foot to the starting upright position.
  • Complete one repetition of this exercise by repeating the reverse lunge crunch on the other side.
  • Continue alternating to reach maximum rep range.
  • MOD: Remove the weight and perform the move using only your own body weight, or perform a regular reverse lunge.

Well done rock star! The time and energy you invest in yourself and your health can make a huge difference! Let me know what you think of today’s movement in the comments below.


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