Chapter 9:
Glutes & Hamstrings
THE MUSCLES YOU CAN'T IGNORE
Anytime you’re standing, the muscles of your glutes and hamstrings are working. Trouble is, most of us are spending more and more of our days sitting—whether in front of a computer or 46-inch plasma. The impact of so much chair time: Our hip muscles not only become weak, they forget how to contract. This is especially true for your glutes. And that’s a shame, since your glutes are your body’s largest and perhaps most powerful muscle group.
What’s more, when either your glutes or hamstrings are weak, it disrupts the muscular balance of your body, which can cause pain and injuries in your knees, hips, and lower back. The solution? Make working your glutes and hamstrings a top priority, using the exercises in this chapter.
Bonus Benefits
Greater calorie burn! Since the glutes are your biggest muscle group, they’re also one of your top calorie burners.
No more pooch! Weak glutes can cause your hips to tilt forward. This puts more stress on your spine, which can lead to lower back discomfort. It also pushes your lower abdomen outward, making your tummy stick out. So to loose the pooch, strengthen your glutes!
Healthier knees! A strong set of hamstrings helps your anterior cruciate ligaments (ACLs) better stabilize your knees, lowering your risk of injury.
• You could just call the gluteus maximus [1] your butt muscle. That’s because it creates the shape of your rear end. It’s working anytime you raise your thigh out to your side, rotate your leg so that your foot is pointing outward, or thrust your hips forward. So if you’re in a sitting or squatting position, your gluteus maximus helps you stand up by straightening your hips. As a result, it’s working in most lower-body exercises, but particularly during the deadlift, hip raise, and reverse hip raise.
GLUTEUS MEDIUS AND GLUTEUS MINIMUS
• You have two other glute muscles: your gluteus medius [2] and gluteus minimus [3]. These assist your gluteus maximus in raising your thigh out to the side. They also rotate your thigh outward when your leg is straight, and inward when your hip is bent.
• The muscles known collectively as your hamstring [4] are actually three separate muscles: the biceps femoris [A], semitendinosus [B], and semimembranosus [C]. Their primary functions are to bend your knee and to help your gluteus maximus extend your hip. The biceps femoris also helps rotate your thigh outward; the semimembranosus and semitendinosus help rotate it inward.
DID YOU KNOW?
• The tendons of a pig’s hamstring muscle can be used to suspend a ham during curing, which explains the origin of the muscle’s name.
Chapter 9:
Quick Reference
• Glutes & Hams: HIP RAISES
• Glutes & Hams: BENT-KNEE DEADLIFTS
• Glutes & Hams: STRAIGHT-LEG DEADLIFTS
• Glutes & Hams: STEPUPS
• Glutes & Hams: HIP ABDUCTIONS
• The Best Exercise You've Never Done
• The Best Stretch for Your Hamstrings
• The Best Stretch for Your Glutes
• WORKOUT: Sculpt the Perfect Backside
Glutes & Hams: HIP RAISES
In this chapter, you’ll find 62 exercises that target the muscles of your glutes and hamstrings. Throughout, you’ll notice that certain exercises have been given the designation Main Move. Master this basic version of a movement, and you’ll be able to do all of its variations with flawless form.
HIP RAISES
These exercises target the muscles of your glutes and hamstrings. What’s more, they require you to activate your abdominal and lower-back muscles in order to keep your body stable—so they double as great core exercises.
Hip Raises
A
• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Place your arms out to your sides at 45-degree angles, your palms facing up.
B
• Raise your hips so your body forms a straight line from your shoulders to your knees.
• Push against the floor with your heels, not your toes.
• Squeeze your glutes as you lift your hips.
• Pause for up to 5 seconds in the up position, then lower your body back to the starting position.
Weighted Hip Raise
• Place a weight plate on your hips and perform the exercise.
Hip Raise with Knee Press-Out
• Place a 20-inch mini-band just above your knees, and keep your knees from touching each other as you perform the movement.
TIP
• Pushing outward against a band increases the activation of your gluteus maximus and gluteus medius.
Hip Raise with Knee Squeeze
A
• Place a rolled-up towel or an Airex pad between your knees, and hold it there as you perform the movement.
B
• Don’t allow the pad to slip as you raise your hips until your body forms a straight line from your shoulders to your knees.
Marching Hip Raise
• Raise your hips and hold them that way.
• Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
Hip Raise with Feet on a Swiss Ball
• Perform the movement with your lower legs placed on a Swiss ball.
Marching Hip Raise with Feet on a Swiss Ball
A
• Place your feet flat on a Swiss ball.
B
• Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth.
• Don't allow your hips to sag.
Single-Leg Hip Raise
A
• Lie faceup on the floor with your left knee bent and your right leg straight.
• Raise your right leg until it’s in line with your left thigh.
B
• Push your hips upward, keeping your right leg elevated.
• Pause, then slowly lower your body and leg back to the starting position.
• Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number with your right leg.
Single-Leg Hip Raise with Knee Hold
• Bring one knee toward your chest and hold it there as you perform the exercise.
Single-Leg Hip Raise with Foot on a Bosu Ball
• Place your left foot on a Bosu ball.
• Raise your hips, lower, and repeat.
Single-Leg Hip Raise with Foot on Step
• Position your butt against a 6-inch step.
• Place your left foot on the step.
• Raise your hips, lower, and repeat.
Single-Leg Hip Raise with Foot on Bench
• Place your left heel on a bench, with your butt on the floor.
• Raise your hips, lower, and repeat.
Single-Leg Hip Raise with Foot on a Foam Roller
• Place your left foot on a foam roller.
• Raise your hips, lower, and repeat.
TIP
• Placing your foot on a foam roller forces your stabilizer muscles to work harder to prevent the roller from moving forward or back.
Single-Leg Hip Raise with Foot on a Medicine Ball
• Place your left foot on a medicine ball.
• Raise your hips, lower, and repeat.
TIP
• Placing your foot on a medicine ball forces your stabilizer muscles to work harder to prevent the ball from moving forward or back, or from side to side.
Hip Raise with Head on a Bosu Ball
• Place your head and upper back on a Bosu ball.
TIP
• Elevating your upper body increases the demand on your glutes.
Single-Leg Hip Raise with Head on a Bosu Ball
• Place your head and upper back on a Bosu ball, and hold your left leg in the air so that it's in line with your right thigh.
Hip Raise with Head on a Swiss Ball
• Place your head and upper back on a Swiss ball.
TIP
• Performing this exercise on a Swiss ball forces your core to work harder in order to keep the ball from moving forward and back, or from side to side.
Single-Leg Hip Raise with Head on a Swiss Ball
• Place your head and upper back on a Swiss ball, and lift right leg in the air so that it’s in line with your left thigh.
Swiss-Ball Hip Raise and Leg Curl
A
• Lie faceup on the floor and place your lower legs and heels on a Swiss ball.
B
• Push your hips up so that your body forms a straight line from your shoulders to your knees.
C
• Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
• Focus on keeping your hips in line with the rest of your body as you pull the ball toward you.
• Pause for 1 or 2 seconds, then reverse the motion, by rolling the ball back until your body is in a straight line. Lower your hips back to the floor.
When doing the standard Swiss-ball hip raise and leg curl, your feet should point up. But by turning them in or out, you can change the part of your hamstrings that is targeted.
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VARIATION #1 Swiss-Ball Hip Raise and Leg Curl Place your lower legs on the ball with your heels touching and your toes pointing outward. * Turning your feet out emphasizes the hamstring muscles on the outside portion of your leg. |
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VARIATION #2 Swiss-Ball Hip Raise and Leg Curl Place your lower legs on the ball with your heels about shoulder-width apart and your toes pointing toward each other. * Turning your feet in emphasizes the hamstring muscles on the inside portion of your leg. |
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Single-Leg Swiss-Ball Hip Raise and Leg Curl
A
• Raise your right leg in the air so that it’s a few inches off the ball, nearly in line with your left thigh.
B
• Push your hips up so that your body forms a straight line from your shoulders to your knees.
• Brace your core.
• Squeeze your glutes as you lift your hips.
C
• Without pausing, pull your left heel toward you and roll the ball as close as possible to your butt.
Sliding Leg Curl
A
• Lie faceup on the floor and place each heel on a Valslide with your knees bent and your heels near your butt.
B
• Keeping your hips in line with your torso, slide your heels out until your legs are straight.
• Reverse the movement back to the starting position.
Single-Leg Sliding Leg Curl
A
• Raise your right leg in the air so that it’s in line with your left thigh, and hold it that way as you perform the exercise.
B
• Keeping your hips in line with your torso, slide your heel out until your leg is straight.
Reverse Hip Raise
A
• Lie chest down on the edge of a bench or Roman chair so that your torso is on the bench but your hips aren’t.
B
• Lift your legs until your thighs are in line with your torso.
• Pause, then lower to the starting position.
Bent-Knee Reverse Hip Raise
• Start with your knees bent 90 degrees, and then straighten them as you raise your hips.
Swiss-Ball Reverse Hip Raise
• Instead of lying on a bench, lie on a Swiss ball and place your hands flat on the floor.
Bent-Knee Swiss-Ball Reverse Hip Raise
A
• Instead of lying on a bench, lie on a Swiss ball and place your hands flat on the floor.
B
• Straighten your legs as you raise your hips.
Glutes & Hams: BENT-KNEE DEADLIFTS
These exercises target the muscles of your glutes and hamstrings, along with scores of others. In fact, because deadlifts strongly activate your quadriceps, core, back, and shoulder muscles, too, they’re among the best total-body exercises you can do.
Barbell Deadlift
A
• Load the barbell and roll it against your shins.
• Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width.
• Your hips should be slightly higher than your knees.
• Your lower back should be slightly arched, not rounded.
• Your arms should be straight.
B
• Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell.
• As you lift the bar, keep it as close to your body as possible.
• Squeeze your glutes as you perform the movement.
• Lower the bar to the floor, keeping it as close to your body as possible.
Wide-Grip Barbell Deadlift
A
• Use an overhand grip that’s about twice shoulder width.
B
• Once standing, reverse the movement and slowly lower the bar back to the floor.
Single-Leg Barbell Deadlift
• Place the instep of one foot on a bench that’s about 2 feet behind you.
• Complete the prescribed number of reps with your right foot on the bench, then do the same number with your left foot on the bench.
Sumo Deadlift
• Stand with your feet about twice shoulder-width apart and your toes pointed out at an angle.
• Grasp the center of the bar with your hands 12 inches apart and palms facing you.
Dumbbell Deadlift
A
• Set a pair of dumbbells on the floor in front of you.
• Bend at your hips and knees, and grab the dumbbells with an overhand grip.
• Your arms should be straight, and your lower back slightly arched, not rounded.
• Keep your chest up.
B
• Without allowing your lower back to round, stand up with the dumbbells.
• As you rise, pull your torso back and up.
• Thrust your hips forward.
• Lower the dumbbells to the floor. (If you can’t lower the dumbbells all the way to the floor while keeping a slight arch in your lower back, stop just above the point where it starts to round.)
Single-Arm Deadlift
A
• Use just one dumbbell for this version of the exercise. Place the dumbbell on the floor next to your right ankle. If you can’t pick up the dumbbell while keeping a slight arch in your lower back, start the exercise just above the point where your lower back starts to round. (As shown in the photo.)
B
• Complete the prescribed number of repetitions with the weight in your right hand, then do the same number with it in your left.
Single-Leg Deadlift
A
• Grab a pair of light dumbbells and stand on your left foot. (If dumbbells make this too hard, just use your bodyweight as shown.)
• Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.
B
• Bend forward at your hips, and slowly lower your body as far as you can, or until your right lower leg almost touches the floor.
• Don’t round your lower back.
• Pause, then push your body back to the starting position.
• If this exercise is too difficult, perform the move as directed, but instead of raising the foot of your non-working leg, let the toes of your shoe rest on the floor for balance.
Glutes & Hams:
STRAIGHT-LEG DEADLIFTS
These exercises target the muscles of your glutes and hamstrings. They also work your core, especially the muscles of your lower back. One other benefit: They can help improve the flexibility of your hamstrings, since they stretch those muscles every time you lower the weight.
Barbell Straight-Leg Deadlift
A
• Grab a barbell with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your hips.
• Push your chest out.
• Brace your core.
• Your knees should be slightly bent.
• Set your feet hip-width apart.
B
• Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor.
• Pause, then raise your torso back to the starting position.
• Don’t round your lower back. It should stay naturally arched as you lower your body.
• Keep your core stiff throughout the entire movement.
Single-Leg Barbell Straight-Leg Deadlift
• Perform the movement while balanced on one leg, instead of two.
• Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.
Barbell Good Morning
• Instead of holding the barbell at arm's length in front your body, position it across your upper back and hold it with an overhand grip.
Split Barbell Good Morning
A
• Position the barbell across your upper back and hold it with an overhand grip.
• Stand about a foot in front of a 6-inch step, and place your left heel on it.
• Your right knee should be slightly bent.
• Brace your core.
B
• Keeping your lower back naturally arched, bend forward at your hips as far as you comfortably can.
• Pause, then raise your torso back to the starting position.
Single-Leg Barbell Good Morning
• Position the barbell across your upper back and hold it with an overhand grip. Pull your shoulders back so that the bar rests comfortably on the shelf created by your shoulder blades.
• Perform the movement while balanced on one leg, instead of two.
Zercher Good Morning
• Position the barbell in the crooks of your arms, and hold it tightly against your body as you do the movement.
TIP
• You can also wrap a towel around the bar or use a bar pad for cushioning.
Seated Barbell Good Morning
A
• Sit upright on a bench and hold a barbell across your upper back.
• Set your feet wide and keep them flat on the floor.
B
• Keeping the natural arch in your lower back, bend forward at your hips and lower your torso as far as you comfortably can.
• Pause, then raise your torso back to the starting position.
Dumbbell Straight-Leg Deadlift
A
• Grab a pair of dumbbells with an overhand grip, and hold them at arm’s length in front of your thighs.
• Stand with your feet hip-width apart and your knees slightly bent.
B
• Without changing the bend in your knees, bend at your hips, and lower your torso until it’s almost parallel to the floor.
• Your back should stay naturally arched throughout the entire movement.
• As you lower the weight, keep the dumbbells as close to your body as possible.
• Pause, then raise your torso back to the starting position.
Single-Leg Dumbbell Straight-Leg Deadlift
A
• Perform a dumbbell straight-leg deadlift while balanced on one leg, instead of two.
B
• Complete the prescribed number of repetitions with the same leg, then do the same number on your other leg.
• Your right leg should stay in line with your body.
Rotational Dumbbell Straight-Leg Deadlift
A
• Grab a light dumbbell in your right hand and stand on your left foot with your knee slightly bent.
• Lift your right foot off the floor and bend your knee slightly. Hold the dumbbell so that it hangs vertically.
B
• Without changing the bend in your left knee, bend at your hips and lower your torso as you rotate it to the left and touch the dumbbell to your left foot.
• Pause, then raise your torso back to the starting position.
• Complete the prescribed number of repetitions standing on your left foot, with the weight in your right hand. Then do the same number on your right foot, with the weight in your left hand.
Back Extension
A
• Position yourself in the back-extension station and hook your feet under the leg anchors.
• Cross your arms over your chest.
• Keeping your back naturally arched, lower your upper body as far as you comfortably can.
B
• Squeeze your glutes and raise your torso until it’s in line with your lower body.
• Your shoulder blades should be pulled together.
• You should have a natural arch in your lower back.
• Pause, then slowly lower your torso back to the starting position.
Single-Leg Back Extension
• Position yourself in the back-extension station with just one foot hooked under the leg anchors.
• Don’t hyperextend your back; raise until your body forms a straight line.
Cable Pull Through
A
• Attach a rope handle to the low pulley of a cable machine.
• Grab an end of the rope in each hand and stand with your back to the weight stack.
• Set your feet shoulder-width apart, with your knees slightly bent.
• Bend at your hips and knees and lower your torso until it’s at about a 45-degree angle to the floor.
• Keep your lower back naturally arched throughout the entire movement.
B
• Thrust your hips forward and raise your torso back to the starting position.
• Squeeze your glutes as you push your hips forward.
• Your arms should stay straight for the entire movement.
Glutes & Hams: STEPUPS
These exercises target the muscles of your glutes and hamstrings. That’s because you have to push your hips forward forcefully to perform the movements. Stepups also work your quadriceps, since they require you to straighten your knee against resistance.
Barbell Stepup
A
• Stand in front of a bench or step, and place your left foot firmly on the step.
• Pull your shoulders back so that the bar rests comfortably on the shelf created by your shoulder blades.
• The step should be high enough that your knee is bent at least 90 degrees.
B
• Press your left heel into the step and push your body up until your left leg is straight.
• Keep your right foot elevated.
• Then lower your body back down until your right foot touches the floor, and repeat.
• Complete the prescribed number of repetitions with your left leg, then do the same number with your right leg.
Barbell Lateral Stepup
A
• Stand with your left side next to a step, and place your left foot on the step.
B
• Push your body up as you would for a standard barbell stepup. Then lower yourself back down. Complete the prescribed number of reps with your left leg, then do the same number with your right leg.
• Make sure that your right foot is parallel to your left foot when you touch down.
Dumbbell Stepup
A
• Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step, and place your left foot firmly on the step.
• The step should be high enough that your knee is bent 90 degrees.
B
• Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated.
• Lower your body back down until your right foot touches the floor. That’s one repetition.
• Complete the prescribed number of repetitions with your left leg, then do the same number with your right leg.
Lateral Dumbbell Stepup
A
• Grab a pair of dumbbells and stand with your left side next to a step.
• Place your left foot on the step.
B
• Press your left foot into the bench and push your body up until both legs are straight.
• Lower back down to the starting position
• Make sure that your right foot is parallel to your left foot when you touch down.
• Complete the prescribed number of reps with your left leg, then do the same number with your right leg.
Crossover Dumbbell Stepup
A
• Grab a pair of dumbbells and stand with your left side next to a step.
• Place your right foot on the step.
B
• Press your right foot into the bench and push your body up until both legs are straight.
• Lower your body back down to the starting position.
• Complete the prescribed number of reps with your right leg, then do the same number with your left leg.
Glutes & Hams:
HIP ABDUCTIONS
These exercises target your hip abductors, primarily a hip muscle called the gluteus medius.
Standing Cable Hip Abduction
A
• Attach an ankle strap to the low pulley of a cable station, and then place the strap around your left ankle.
• Stand with your right side facing the weight stack.
• Let your left leg cross in front of your right leg. (You should be standing far enough away from the machine that the cable remains taut.)
• Your left leg should be nearly straight.
• Place your hand on a sturdy object for support.
B
• Without changing the bend in your knee, raise your left leg out to your left side as far as you can.
• Pause, then slowly return to the starting position.
• Complete the prescribed number of repetitions with your left leg, then turn around and do the same number with your right leg.
Standing Resistance-Band Hip Abduction
A
• Instead of using a cable station, simply secure a mini-band to a sturdy object, then loop it around your ankle.
• Place your hand on a sturdy object for support.
• Unlike the cable version of this exercise, you won’t be able to cross your left leg in front of your right while keeping the band tight. So just start with your legs as close to each other as you can while keeping resistance on your working leg.
B
• Raise your leg straight out to the side, as far as you can.
Band Side Leg Raise
• Lie on your left side on the floor.
• Loop a mini-band around both ankles.
• Rest your head on your left arm.
• Brace your right hand on the floor in front of your chest.
• Without moving any other part of your body, raise your right leg as high as you can.
• Pause, then return to the starting position.
Clamshell
• Lie on your left side on the floor, with your hips and knees bent 45 degrees.
• Your right leg should be on top of your left leg, your heels together.
• Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.
• Pause, then return to the starting position.
• Don't allow your left leg to move off the floor.
Lateral Band Walks
A
• Place both legs between a mini-band, and position the band just below your knees.
B
• Take small steps to your right for 20 feet. Then sidestep back to your left for 20 feet. That’s one set.
THE BEST EXERCISE YOU’VE NEVER DONE
Single-Arm Dumbbell Swing
This movement works your hamstrings and glutes explosively. That means you’ll target your very important fast-twitch muscle fibers. These are the fibers that atrophy fastest with age and that are crucial in almost every activity you do—even simply raising yourself out of a chair. So you might say this exercise will help keep your body young. It also works your core, quadriceps, and shoulder muscles, making it a great move for anyone who’s short on training time.
A
• Grab a dumbbell with an overhand grip and hold it in front of your waist at arm’s length. (You can also do the exercise two handed, holding the dumbbell with both hands.)
• Bend at your hips and knees and lower your torso until it forms a 45-degree angle to the floor.
• Swing the dumbbell between your legs.
B
• Keeping your arm straight, thrust your hips forward, straighten your knees, and swing the dumbbell up to chest level as you rise to standing position.
• Now squat back down as you swing the dumbbell between your legs again.
• Swing the weight back and forth forcefully.
Single-Arm Kettlebell Swing
• Perform the same movement while grasping a kettlebell instead of a dumbbell.
THE BEST STRETCH FOR YOUR HAMSTRINGS
Standing Hamstring Stretch
Why it’s good: It stretches your hamstrings from both your hip and your knee. Bending your knee more increases the stretch near your hip; keeping it straight increases the stretch at your knee.
Make the most of it: Hold this stretch for 30 seconds on each side, then repeat two times. Do the routine daily, and up to three times a day if you’re really tight.
A
• Place your right foot on a bench or secure chair.
• Your right leg should be completely straight.
• Your left leg should be slightly bent.
• Stand tall with your back naturally arched.
• Place your hands on your hips.
B
• Without rounding your lower back, bend at the hips and lower your torso until you feel a comfortable stretch, and hold that position for the prescribed amount of time.
TIP
• Rotating your toes outward emphasizes the inner portion of your hamstring; rotating your toes inward emphasizes the outer portion.
THE BEST STRETCH FOR YOUR GLUTES
Lying Glute Stretch
Why it’s good: It loosens your glutes. When these muscles are tight, you may be more likely to experience lower back pain.
Make the most of it: Hold this stretch for 30 seconds on each side, then repeat twice for a total of three sets. Perform this routine daily, and up to three times a day if you’re really tight.
A
• Lie faceup on the floor with your knees and hips bent.
• Cross your left leg over your right so that your left ankle sits across your right thigh.
B
• Grab your left knee with both hands and pull it toward the middle of your chest until you feel a comfortable stretch in your glutes.
SCULPT THE PERFECT BACKSIDE
Sculpt your glutes and hamstrings with this 4-week workout program from Mike Robertson, CSCS, co-owner of Indianapolis Fitness and Sports Training.
While this routine is designed to work your entire lower body—including your quadriceps—as well as your core, its main focus is on the muscles on the backs of your thighs. This helps to shore up the long-time weaknesses that contribute to poor posture and, as a result, often lead to back pain and a less-attractive physique. And, of course, because you’re working your big lower-body muscles, you’ll burn a ton of calories. So as a bonus, this workout will help melt your middle, too.
What to do: Do each workout once a week, resting for at least 2 days between sessions. So you might do Workout A on Tuesday and Workout B on Friday. Perform the warmup before each workout. It’s designed to help improve your flexibility and also prepare your muscles for the work that’s about to come. Note that in each workout, the number of repetitions you perform increases each week. This helps ensure that you’re continually challenging your muscles.
Warmup
Alternate back and forth between these movements without resting. Hold each exercise for 30 seconds before moving on to the other. Complete a total of three sets of each.
Week 1
Workout A
| EXERCISE | SETS | REPS | REST |
| Barbell Straight-Leg Deadlift | 2 | 8 | 90 |
| Dumbbell Split Squat | 2 | 8 | 90 |
| Single-Leg Barbell Straight-Leg Deadlift | 2 | 8 | 90 |
| Back Extension | 2 | 8 | 60 |
| Barbell Rollout | 2 | 8 | 60 |
Workout B
| EXERCISE | SETS | REPS | REST |
| Braced Squat | 2 | 8 | 90 |
| Cable Pull Through | 2 | 8 | 90 |
| Dumbbell Stepup | 2 | 8 | 90 |
| Swiss-Ball Hip Raise and Leg Curl | 2 | 8 | 60 |
| Plank | 2 | 8 | 60 |
Week 2
Workout A
| EXERCISE | SETS | REPS | REST |
| Barbell Straight-Leg Deadlift | 3 | 8 | 90 |
| Dumbbell Split Squat | 3 | 8 | 90 |
| Single-Leg Barbell Straight-Leg Deadlift | 3 | 8 | 90 |
| Back Extension | 3 | 8 | 60 |
| Barbell Rollout | 3 | 8 | 60 |
Workout B
| EXERCISE | SETS | REPS | REST |
| Braced Squat | 3 | 8 | 90 |
| Cable Pull Through | 3 | 8 | 90 |
| Dumbbell Stepup | 3 | 8 | 90 |
| Swiss-Ball Hip Raise and Leg Curl | 3 | 8 | 60 |
| Plank | 3 | 8 | 60 |
Week 3
Workout A
| EXERCISE | SETS | REPS | REST |
| Barbell Straight-Leg Deadlift | 3 | 10 | 90 |
| Dumbbell Split Squat | 3 | 10 | 90 |
| Single-Leg Barbell Straight-Leg Deadlift | 3 | 10 | 90 |
| Back Extension | 3 | 10 | 60 |
| Barbell Rollout | 3 | 10 | 60 |
Workout B
| EXERCISE | SETS | REPS | REST |
| Braced Squat | 3 | 10 | 90 |
| Cable Pull Through | 3 | 10 | 90 |
| Dumbbell Stepup | 3 | 10 | 90 |
| Swiss-Ball Hip Raise and Leg Curl | 3 | 10 | 60 |
| Plank | 3 | 10 | 60 |
Week 4
Workout A
| EXERCISE | SETS | REPS | REST |
| Barbell Straight-Leg Deadlift | 3 | 12 | 90 |
| Dumbbell Split Squat | 3 | 12 | 90 |
| Single-Leg Barbell Straight-Leg Deadlift | 3 | 12 | 90 |
| Back Extension | 3 | 12 | 60 |
| Barbell Rollout | 3 | 12 | 60 |
Workout B
| EXERCISE | SETS | REPS | REST |
| Braced Squat | 3 | 12 | 90 |
| Cable Pull Through | 3 | 12 | 90 |
| Dumbbell Stepup | 3 | 12 | 90 |
| Swiss-Ball Hip Raise and Leg Curl | 3 | 12 | 60 |
| Plank | 3 | 12 | 60 |