Offset Stiffness From Sitting All Day With This Workout for Glutes and Hamstrings

“Glutes and hamstrings are such a strong exercise combo, as a result of they work collectively to energy a few of your largest actions—like deadlifts, hip thrusts, and leg curls,” says Kelsey Wells, private coach for the Sweat app. “Your hamstrings assist with hip extension, and after they’re sturdy and balanced along with your glutes, you get higher energy, energy, and stability in your decrease physique.”

This exercise was designed by Wells to reactivate and strengthen these key muscular tissues, serving to you restore mobility and alleviate stiffness so you possibly can transfer extra freely and powerfully.

“This combo helps construct energy and reduces the danger of harm, particularly in your knees and decrease again,” she says.

Be part of the motion

Should you’re following together with our Motion of the Month Membership, these are the strikes for week 2. You’ll do one train every day, Monday by means of Sunday, for 60 seconds (or 30 seconds on either side). Repeat for 3 whole rounds.

As a bonus, you possibly can comply with together with Wells and the full-length exercise under. This exercise intently follows Wells’s signature coaching model, which incorporates an activation, adopted by two supersets and a 60-second burnout to complete.

This is your glutes and hamstrings exercise

1. Good morning

Just like the title implies, this transfer says, “good morning” to your glutes and hamstrings! This train strengthens your posterior chain (the muscular tissues alongside the again of your physique), improves the hip-hinge motion, and helps lower-back energy, Wells says.

1. Stand along with your toes hip-width aside.
2. Place your fingers behind your head and pull your shoulder blades down and again, opening up your chest barely. That is your beginning place.
3. Inhale and bend your knees barely, then hinge ahead out of your hips, conserving your chest lifted and your backbone aligned along with your head.
4. As you hinge ahead, interact your core and preserve a straight again. You need to really feel pressure in your hamstrings.
5. Exhale and push by means of your heels, utilizing the energy of your glutes and hamstrings to straighten your hips and return to the beginning place.
6. Repeat the motion for 30 seconds, specializing in kind and managed movement.

2. Standing glute kickback

Although compound strikes (these involving a couple of muscle) provide you with extra bang to your buck, isolation workouts like this one give your glutes a bit additional kick. By zeroing in on the gluteus muscular tissues, this train helps enhance hip stability, promote higher posture, and hearth up your decrease physique for the exercise to come back.

1. Stand along with your toes hip-width aside. Step your left foot barely behind you.
2. Exhale and raise your left foot off the mat, squeezing your glute as you kick your heel straight again behind you whereas conserving your leg prolonged and foot flexed, toes going through ahead.
3. Inhale as you decrease your proper foot again to the beginning place, sustaining management.
4. Repeat the motion on the identical facet for 15 seconds.
5. Change sides and carry out in your left leg for 15 seconds.

3. Romanian deadlift

Just like the nice morning train, this traditional weight-lifting transfer is very efficient for concentrating on the hamstrings and glutes.

1. Maintain one dumbbell by gripping the highest bell with each fingers. Maintain it in entrance of your legs, and plant your toes shoulder-width aside.
2. Pull your shoulder blades down and again, lifting your chest barely, and gently interact your core.
3. Inhale and bend your knees barely, then hinge ahead out of your hips, letting the dumbbell slide down the entrance of your thighs and midway down your shins.
4. Maintain your chest lifted and be sure that your head stays aligned along with your backbone. You need to really feel pressure in your hamstrings.
5. When you attain midway down your shins, push by means of your heels and have interaction your glutes and hamstrings to increase your knees and hips, returning to standing.
6. Repeat for 12 reps.

4. Weighted glute bridge

This train strengthens the glutes and decrease again whereas serving to to construct core stability and cut back lower-body imbalances.

1. Lie in your again, bend your knees, and place your toes hip-width aside.
2. Fastidiously place a dumbbell in your hip bones, holding it securely.
3. Exhale and press your heels into the mat whereas activating your glutes, lifting your pelvis off the ground till your physique types a straight line out of your chin to your knees, resting in your shoulders.
4. Inhale and decrease your pelvis again to the beginning place with management.
5. Repeat for 30 seconds or 12 reps, whichever comes first.

5. Goblet sumo squat

The goblet sumo squat promotes higher hip mobility by means of a wider stand and strengthens the decrease physique, emphasizing the interior thighs greater than different squat variations.

1. Maintain a dumbbell or kettlebell with each fingers instantly in entrance of your chest, and plant your toes barely wider than hip-width aside, toes pointing barely outward.
2. Inhale and bend at your hips and knees, ensuring your knees monitor over your toes.
3. Proceed bending your knees till your thighs are parallel to the ground, sustaining a again angle of 45 to 90 levels to your hips.
4. Exhale and push by means of your heels, extending your knees to face again up and return to standing.
5. Repeat for 30 seconds or 12 reps, whichever comes first.

6. Alternating reverse lunge

In search of a knee-friendly lower-body train? This lunge variation improves stability, coordination, and lower-body energy whereas lowering stress on the knees.

1. Stand along with your toes shoulder-width aside and have interaction your core.
2. Inhale and take a big step again along with your proper foot. As you place your proper foot on the ground, bend each knees to about 90 levels, distributing your weight evenly between each legs. Guarantee your entrance knee is aligned over your ankle and your again knee hovers simply above the ground.
3. Exhale as you lengthen each knees, shifting your weight again onto your left foot, and step your proper foot ahead to return to the beginning place.
4. Inhale and take a big step again along with your left foot, repeating the identical movement.
5. Proceed alternating between your proper and left legs for 16 reps whole (8 on every leg).

7. Hearth hydrant

Although it has an odd title and you might really feel a bit awkward performing it, the hearth hydrant train is a nice strategy to goal the glute medius, serving to stabilize the hips and enhance general leg energy and mobility.

1. Start on all fours, knees under your hips and your fingers under your shoulders.
2. Protecting your knee bent, raise your left leg out to the facet whereas guaranteeing your hips and shoulders keep sq. and parallel to the ground.
3. Inhale and decrease your left leg again to the beginning place, however hold your knee hovering simply above the mat.
4. Repeat for 30 seconds on either side.