4 Best Exercises to Target Butt Back Hamstrings Video
- Always WARM UP first and foam roll if possible *Goal is to increase heart rate, warm up the body and muscles and reduce the risk of injury
- Always listen to your body, complete full range of motion
- Never work through pain, progression is the goal
- Don’t sacrifice form for speed
- Cool Down: 5-10 min – Always stretch and foam roll, gentle tension no pain
- Schedule your workouts as an appointment in your calendar
- Rest days are important and stretching is a MUST
30 seconds of work, 20 seconds transition to the next exercise X 5 rounds or whatever feels manageable for you.
Move #1: Deadlift with Barbell or Dumbbells
Bend at the hips and knees, and grab a loaded barbell or dumbbells with an overhand grip about twice as wide as shoulder-width. Without allowing your lower back to round, stand up and thrust your hips forward as you squeeze your glutes. Pause, then lower the bar back to the floor while keeping it as close to your body as possible. Don’t let the bar get away from you!
Move #2: Lat Pull Down with a band
Start kneeling on the ground with a band hanging above you. With your back straight, grab the band with an overhand grip, your arms fully extended and your hands about shoulder-width apart. Pull your shoulder blades down and back, bringing the band to your chest. You could modify this to a resistance band standing row. Slow and steady to work those muscles and ABS.
Move #3: Russian Style Kettlebell Swing
I wasn’t doing the Crossfit style kettlebell swing today. I was doing Russian Style swing and started the swing with a kettlebell hike to protect the back and put lots of tension on the hamstrings and glutes.
The Russian Swing starts with the kettlebell just below the groin (above the knees) and is swung to chest level – approximately a 90-degree angle to the torso. The movement is short, brisk and compact. It is a hip-hinge movement, with roughly 20-degrees (or less) of flexion at the knee.
Move #4: Mini Band Glute Hip Thrust
You could also use just the floor or a stability ball. Lie supine (face up), squeeze up and slowly lower down. Keeping lots of tension on the glutes and hamstrings.