{"id":13127,"date":"2026-11-09T19:37:45","date_gmt":"2026-11-09T19:37:45","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=13127"},"modified":"2026-11-09T19:59:05","modified_gmt":"2026-11-09T19:59:05","slug":"build-strong-glutes-and-hammies-with-this-unique-strengthening-exercise","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/build-strong-glutes-and-hammies-with-this-unique-strengthening-exercise\/","title":{"rendered":"Build STRONG Glutes And Hammies With This Unique Strengthening Exercise!!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Here is an awesome exercise for the glutes and hamstrings I bet you have not tried before!!&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>To be clear, you can do this using a slider or towel. You do NOT need the roller I\u2019m using.&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This exercise is deceptively tough even if you just use a band and no weights! Trust me \ud83d\ude09.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-9-16 wp-has-aspect-ratio wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single leg roller\/slider hinge\/split squat hybrid + posterior band resistance\" width=\"422\" height=\"750\" src=\"https:\/\/www.youtube.com\/embed\/QGemhAzYbxw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Coaching tips:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Adopt a staggered stance. Your head, torso, and hips should be in a stacked\/level position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Have your back foot on a towel, slider, or roller, and be on the forefoot on this foot.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Anchor a band around a secure surface and loop the band around your hip crease. There should be resistance in the band for 100% of the movement, and the resistance should be coming posteriorly.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;On the foot of the front\/working leg, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Keep your arms rigid, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms should not travel ahead of your body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Now take 1-2 seconds and hinge\/push your hips backwards, but this movement if more of a hinge\/split squat hybrid versus a pure hinge. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Do not relax or lose tension when you are in the bottom position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;When you reach your full range, use your hamstrings and glutes and press your body away from the floor and back to the top\/starting position. Use a range where you can maintain proper form.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Use as little assistance from the supporting leg as possible. Ideally, your working side should be doing 75% or more of the work.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;In terms of breathing, do what works and feels best for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Let me know if you try this!!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-1 wp-block-paragraph\" style=\"font-size:28px\"><strong><a href=\"https:\/\/meghancallawayfitness.com\" target=\"_blank\" rel=\"noreferrer noopener\">CHECK OUT MY WEBSITE!!<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"940\" height=\"788\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/12\/Website-header-copy.png?resize=940%2C788&#038;ssl=1\" alt=\"\" class=\"wp-image-12773\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/12\/Website-header-copy.png?w=940&amp;ssl=1 940w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/12\/Website-header-copy.png?resize=300%2C251&amp;ssl=1 300w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2025\/12\/Website-header-copy.png?resize=768%2C644&amp;ssl=1 768w\" sizes=\"auto, (max-width: 940px) 100vw, 940px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size wp-block-paragraph\" style=\"background-color:#f0f0f0\"><strong>Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! <\/strong>Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches.&nbsp;<strong>Great for home AND gym workouts<\/strong>!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-link-color has-large-font-size wp-elements-2 wp-block-paragraph\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" data-type=\"link\" data-id=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here is an awesome exercise for the glutes and hamstrings I bet you have not tried before!!&nbsp; To be clear, you can do this using a slider or towel. You do NOT need the roller I\u2019m using.&nbsp; This exercise is deceptively tough even if you just use a band and no weights! Trust me \ud83d\ude09. Coaching tips: \ud83d\udc49&nbsp;Adopt a staggered stance. Your head, torso, and hips should be in a stacked\/level position. \ud83d\udc49&nbsp;Have your back foot on a towel, slider, or roller, and be on the forefoot on this foot.&nbsp; \ud83d\udc49&nbsp;Anchor a band around a secure surface and loop the band around your hip crease. There should be resistance in the band for 100% of the movement, and the resistance should be coming posteriorly.&nbsp; \ud83d\udc49&nbsp;On the foot of the front\/working leg, keep your weight centered over the middle of your foot the entire time. Your heel, and the base of your big and baby toes should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor. \ud83d\udc49&nbsp;Keep your arms rigid, and pretend you are crushing oranges in your armpits. For the duration of the exercise, your arms should not travel ahead of your body. \ud83d\udc49&nbsp;Now take 1-2 seconds and hinge\/push your hips backwards, but this movement if more of a hinge\/split squat hybrid versus a pure hinge. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \ud83d\udc49&nbsp;Do not relax or lose tension when you are in the bottom position. \ud83d\udc49&nbsp;When you reach your full range, use your hamstrings and glutes and press your body away from the floor and back to the top\/starting position. Use a range where you can maintain proper form. \ud83d\udc49&nbsp;Perform the lockout by using your glutes and hamstrings and extend your hips, and extend your knee. \ud83d\udc49&nbsp;Use as little assistance from the supporting leg as possible. Ideally, your working side should be doing 75% or more of the work. \ud83d\udc49&nbsp;For the duration of the exercise, do not allow your knees to fall inside or outside of your feet. \ud83d\udc49&nbsp;For the duration of the exercise, your head, torso, and hips should remain in a stacked\/level position. \ud83d\udc49&nbsp;In terms of breathing, do what works and feels best for you. \ud83d\udc49&nbsp;Do 2 to 3 sets of 6 to 12 reps per side. Let me know if you try this!! CHECK OUT MY WEBSITE!! Build STRONG legs, glutes, and core muscles, and improve your mobility and athleticism with mostly dumbbells and some bands! Currently being followed by THOUSANDS of people in at least 50 countries. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches.&nbsp;Great for home AND gym workouts! LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":13132,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"nfd_image_url":"","nfd_onboarding_generated":"","footnotes":"","jetpack_post_was_ever_published":false},"categories":[34,26],"tags":[899,482,481,65,1671,384,556,1672,816,670],"class_list":["post-13127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-glute-exercises","category-lower-body-exercises","tag-best-glute-exercise","tag-butt-exercise","tag-butt-workout","tag-glute-exercises","tag-glute-gains","tag-glute-workout","tag-hip-strengthening","tag-slider-exercise","tag-slider-workout","tag-train-from-home","main-post"],"yoast_head":"<!-- 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