Build STRONG Hamstrings And Glutes With Just Dumbbells! -

This might come as a surprise to many people…

You do NOT need to have a lot of equipment at your disposal to achieve top workout results!

Here are 5 of my go-to exercises for strengthening and growing your hamstrings and glutes. All you need are dumbbells! You can also use kettlebells, band resistance, or a barbell. All of these exercises are great for home workouts, or the gym.

#1) Single Leg Rear Foot Elevated RDL’s (foot resting against stable surface)

This exercise strengthens the hamstrings and glutes. Lightly resting the foot of the supporting leg against a vertical surface versus pressing down on a horizontal surface (what most people do) largely reduces the amount of assistance the supporting leg provides.

Coaching Tips:

Stand on one foot, and rest the sole of your foot on the supporting side (back leg) against a couch, wall, or other stable surface. This side will serve as a “kickstand,” and will provide minimal assistance. Figure out what stride length works and feels best for you.

Your head, torso, and hips should be in a stacked position.

On the foot of the front leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

Keep your arms rigid, lats engaged, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Use a range where you can maintain proper form.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. Use as little assistance from the supporting leg as possible.

For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

#2) Negative 1.5 Rep Hip Thrusts

This exercise strengthens the glutes. The negative 1.5 rep tempo REALLY makes the glutes work! I’ll describe this tempo below.

Coaching Tips:

Set yourself up so your shoulder blade/upper back area, and upper arms are positioned on a bench, chair, or other stable surface. Your head, torso, and hips should be in a stacked position. You should feel very stable on the surface.

If you are using weight, hold the weight on your hips. You may also use band resistance.

Place your feet so they are approximately hip width apart. Figure out what position works and feels best for you.

Bend your knees to roughly a 90 degree angle. Place your shins in a relatively vertical position.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now take 3-5 seconds and lower your hips to a range where you can maintain proper form. Once you get to the bottom position, use your glutes to lift your hips halfway to the top position, back to the bottom position, and finally, back to the top position (all at normal speed). This is one rep.

Make sure to press through the back portion of your feet. Don’t let your weight shift to your forefeet.

In the top position, your body should form a straight line from your shoulders to knees.

When you get to the top position, hold for a count or more and really squeeze your glutes.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps.

#3) Front Foot Elevated Staggered Stance RDL/Reverse Lunge Combo

This exercise, which combines a staggered stance RDL and a reverse lunge, strengthens the hamstrings and glutes. Starting from the elevated surface largely reduces the amount of assistance the supporting leg provides.

Coaching Tips:

Start with your feet in a square stance. Your head, torso, and hips should be in a stacked position.

On the foot of the planted/working leg, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the surface for the duration of the exercise. Pretend you are suctioning or screwing your foot to the surface.

Keep your arms rigid, lats engaged, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine). ⁣

Now step backwards like you are going to do a reverse lunge, and simultaneously hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. This ‘’lunging’’ side will serve as a “kickstand,” and should provide minimal assistance.

Do not relax or lose tension when you are in the bottom position.

When you reach your full range (a range where YOU can maintain form/feels good), engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 6-12 reps per side.

Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 40 countries worldwide. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts! Requires minimal equipment, and produces top results!

LEARN MORE

#4) Kickstand Glute Bridges

This exercise strengthens the glutes. The kickstand position really allows you to load the single side (glutes). Aim to use as little help as possible from the supporting side.

Coaching Tips:

Lie on the floor. Your head, torso, and hips should be in a stacked position.

Bend both knees to about a 90 degree angle, and adopt your preferred foot width. Place your feet so they are approximately hip width apart, or slightly closer together.

If you are using weight, hold the weight on your hips. You may also use band resistance.

Now walk one foot forward so your heel is ahead of the back foot/working leg. Use as little or as much assistance from the front/supporting leg as needed.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Extend your hips by pressing through the back of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.

In the top position, your body should form a straight line from your shoulders to knee. Hold for a count or more and really squeeze your glutes.

Return to the starting position with control.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 8-15 reps per side.

#5) Dumbbell RDL’s + Pause + Press-Back

This exercise strengthens the hamstrings and glutes. Due to the long time under tension, your hamstrings and glutes will REALLY be challenged.

Coaching Tips:

Adopt your preferred foot width and positioning. Your head, torso, and hips should be in a stacked position.

Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.

Keep your arms rigid, lats engaged, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms/weights should not travel ahead of your body.

Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).

Now hinge/push your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.

When you are hinging, pretend you are “pulling” your body back/down with your posterior chain muscles. Don’t just mindlessly drop down.

Use a range where you can maintain proper form.

When you get to the bottom position, pause for 3-5 seconds. When you are holding, actively press your hips backwards against a wall/surface. Do not relax or lose tension when you are in the bottom position.

After the 3-5 second pause, engage your posterior chain muscles and press your body away from the floor and back to the top/starting position.

Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.

For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.

In terms of breathing, do what works and feels best for you.

Do 2-3 sets of 5-10 reps.

Are you looking to do your first pistol squat ever and have been really frustrated with your lack of progress? Or can you already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations? If so, The Ultimate Pistol Squat Program is for YOU! Being followed by people of all genders in at least 25 countries. Great for home AND gym workouts! Requires minimal equipment, produces top results!

LEARN MORE