Exercise To Develop The Gluteal (Butt) And Hamstring Muscles


What are the best exercises to focus on the hamstring-gluteal tie in for women?

- Sheri


Thanks for the great question Sheri.

There are some great hamstring/glute exercises that specifically target this area. The best exercises?

That's a tough one because I'm not sure what your training for.

I'm going to guess you want to develop this area to look great. Nothing wrong with that.

I find a combination of exercises work best at developing the gluteal and hamstring muscles.

Personally, you can't go wrong with a squat of some sort.

It's simply a fantastic leg builder as well as being a great butt builder. This exercise would definitely have to be included in the list.

Some will argue that this is a leg builder but it is probably one of the best butt builders out there as well.

Once I start to do squats, my entire lower body feels tight and hard, especially my butt. Squats with either a barbell or dumbbells will do just fine.

Another great glute/hamstring builder is the lying butt bridge. This exercise directly targets the butt and is a great contraction exercise. It's a little different but it will work to do this exercise, simply lie on the floor and bend you knees like you would if you were to do a crunch or a sit up.

With your hands by your sides, thrust your pelvis upwards until you feel a nice contraction in your gluteal muscles.

You may also want to include a stiff leg dead lift of lying leg curl in this equation. Both are great hamstring builders, but if I had my choice, I'd go with the stiff leg dead lift because it targets both, the hamstrings and gluteal muscles.

Stiff leg dead lifts is a great exercise that effectively targets both muscle groups. Also, you might want to try a standing backwards leg kickback. You can do this exercise at home or in the gym. While facing a wall, with

Standing leg kick backs are also a great exercise for the gluteal and hamstring muscles. To do this exercise, simply stand, facing a wall. Put your hands on the wall for support and simply lift your left or right leg backwards and upwards.

Keep a slight bend in your leg. If your working out at a gym, their should be a cable cross over station or a lat machine station that has bottom cables.

There's usually an attachment for your ankles in order for you to do this type of exercise. It will add more resistance to this exercise.

Building muscle 101 also has a workout video for the butt and gluteal muscles. To see the workout, click here.

All the best,


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