Hamstring And Glute (Butt) Workout Video Routine

The following video workout is designed for those of you who want to tone up your hamstrings and glutes (butt). The following program is a low intensity workout designed to focus your attention on building better technique.

You can do this routine once or twice per week. Remember, if you choose to do this routine twice per week.

For example, if you perform this routine on a Monday, the next time you should be using this routine is on Thursday or Friday.

Before doing this routine, please remember that is very important to do some light cardio for about 5 minutes to warm up.

Let’s get started with the routine.

Please press play on the following video to see Tori (Our in house certified personal trainer) perform the full hamstring and glute workout. First, view the workout and get familiar with the exercises. Afterwards, take a look at the descriptions of the exercises below. You may also want to print the exercises out.

The lying leg is a great exercise for building and toning your hamstrings. To start, let’s get into position for the exercise.

Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles. Ensure that your hips are in contact with the surface of the machine. It’s important that your hips do not come off the surface of the machine so squeeze the handles of the machine to keep your hips low.

To perform this exercise, inhale and curl your legs upwards, in unison until you cannot go any further. Hold for a second and contract your hamstrings. Exhale and slowly resist the weight until you return near the initial position. Do not let the weight all the way down as this will take the tension off of the muscle. Also, do not jerk the weight up.

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.