Leg Exercises

Hit Your Glutes & Hamstrings Hard

Try this challenging superset to build a stronger foundation.

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Hit Your Glutes & Hamstrings Hard

Do you find yourself hammering your hamstrings in the gym, but failing to see the gains that your hard effort deserves? Sometimes you just need to switch things up and throw a few new moves into the mix. Keeping your muscles guessing will keep them growing. That being said, consider this unique hamstring superset to incorporate into your leg training regimen. 

This superset uses an old and new approach to hit your hamstrings hard from every angle for bigger, stronger legs. Give it a try and let us know what you think.  

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How To Do It

  • Set up an Olympic bar in front of you.
  • Set up a flat bench directly behind you.
  • Ensure that you are wearing shoes with a flat sole.

First Move: Stiff Leg Deadlift

  • Grip the bar using an overhand and underhand grip.
  • While keeping your legs straight bring your torso up straight by extending your hips (push your heel into the floor to ensure you get that mind to muscle connection with your hamstrings).
  • Come up so the bar is just above your knees then go back down. 
  • Perform 10 reps.

Second Move: Weighted Hip Thrusts 

  • Slowly sit down on the bench behind you, and lean back so that your shoulder blades are resting at the top.
  • Have a partner help you position the barbell (same one used for deadlift)  across your hips.
  • Begin the thrusting movement by driving through your feet, extending your hips upward through the bar.
  • Your weight should be supported by your shoulder blades and your feet.
  • Extend as far as possible, then reverse the motion to return to the starting position.
  • Perform 10 reps.

Once you have completed the 10th hip thrust, that is one set. Perform a total of 3 sets. This tough superset will help you build a stronger back, and glutes and hamstrings of steel.

The author of this article, Mehmet Edip is an internationally published fitness model and writer, actor and competitive athlete. Be sure to watch his latest motivational bodybuilding video.

 

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