Hamstring And Butt Workout Video Routine



* Our apologies - We had to take this video down. The workout is listed below.

What I'd like to do today is to go over a routine that's designed for working out the hamstring area of the legs as well as the buttocks.

This is a specialized weight training routine that uses 4 exercises to stimulate the hamstring and gluteal area.

Before diving into the workout, I suggest you take 5 to 10 minutes and do a light aerobic warm up. This doesn't have to be anything too intense. You can use an exercise bike, elliptical trainer, treadmill, jump rope or anything else you want.

The point is to get the blood flowing and heart rate up a bit. It may take a little while to load.

Let’s get started with the routine.

Seated Leg Curl

This is a great exercise for building and toning your hamstrings.

While seated at the curl machine, hook your heals over the pad and grab hold of the handles. Make sure your hips are in contact with the surface of the seated leg curl machine.

Too make sure your hips are always on the surface of the leg curl apparatus, squeeze the handles of the machine and slightly push forward.

To perform the exercise, curl the weight downward, with both legs, in unison until your legs cannot go down any further. At the bottom of the movement, hold for a brief pause and slowly resist the weight upward back to the starting position.

Remember, do not jerk the weight down and keep the movement under control at all times.

Try doing 2 sets of 12 repetitions for this exercise.

For the rest periods, you want to ensure that your muscle is recovered before attempting another set. Generally, a 30 to 40 second rest will suffice.

Once you’ve finished the lying leg curl, we can go over to our next exercise which is the stiff legged dead lift.

Remember, drink a lot of water while you are exercising.

Stiff Legged Dead Lifts

This is an excellent hamstring and buttock builder if done properly. Concentrate on form and you'll be well rewarded with well developed hamstrings and butt. Remember, this exercise is all about form so you will have to make sure you don’t use a lot of weight.

You can use either a barbell or a pair of dumbbells for this exercise but in this demonstration, we’ll use a barbell. I also recommend you use a low step or platform for this exercise.

Let’s get into position. Start by standing on the platform with the weights in your hand. Position the weight below the level of your feet by rounding your back and spreading the shoulder blades. Keep your knees straight, but unlocked.

To perform this exercise, inhale and lift the weight by pulling the shoulder blades together, arching the back and bending at the waist. Slowly bend at the waist while lowering the bar past your knees. You should feel a slight stretch in your hamstrings and glutes.

Exhale and slowly raise the bar upwards back to the starting position. Keep your arms straight as you come to a standing position. Remember to squeeze your buttocks and hamstrings on the way up.

Keep the movement fluent, slow, and controlled.

Try doing 2 sets of 12 repetitions for this exercise.

Try resting 30 to 40 seconds in between sets. Once you’ve finished the stiff legged dead lift, we can go over to our next exercise which is the lying butt bridge.

Lying Butt Bridge

This is a great exercise for developing the gluteal muscles.

Let’s get into position for this exercise. Lie flat on your back with your knees bent and placing your arms at your sides. To perform this exercise, inhale and slowly raise your pelvis up toward the ceiling at 40 degree angle.

At the top of the movement, it is very important that you really flex your butt for a one second count. Exhale and slowly lower you’re your pelvis back to the starting position.

Try doing 2 sets of 12 repetitions for this exercise.

Try resting 30 to 40 seconds in between sets. Once you’ve finished the lying butt bridge, we can go over to our last exercise which is the Glute Kickback.

Glute Kickbacks

Let’s get into position for the glute kickback. First, you will need to get on your hands and knees on a mat on the floor. Make sure your back is parallel to the floor with your arms fully extended.

To perform this exercise, inhale and slowly raise your left leg upward towards the roof. It’s important that you really flex your butt for a one count when your leg is fully extended behind you. Exhale and slowly return to the start position and repeat for the right leg.

Try doing 2 sets of 12 repetitions for each leg.

Alright, that’s if for our hamstring and gluteal routine. Now, I would suggest doing another 5 to 10 minutes of light cardio to cool your body down from the training routine.

All the best,

Blake







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