{"id":4731,"date":"2020-05-20T18:48:27","date_gmt":"2020-05-20T18:48:27","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=4731"},"modified":"2024-01-08T18:50:17","modified_gmt":"2024-01-08T18:50:17","slug":"5-exercises-for-stronger-hamstrings-and-glutes","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-exercises-for-stronger-hamstrings-and-glutes\/","title":{"rendered":"5 Exercises For Stronger Hamstrings And Glutes"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I am sharing 5 exercises that strengthen the posterior chain muscles. These exercises require minimal equipment. Some of these exercises are ones you might not have tried before. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#1) Single Leg Band Resisted Isometric Deadlift + Band Resisted Multidirectional Taps&nbsp;<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 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=\"Band Resisted Multidirectional Taps From Single Leg Band Resisted Isometric Deadlift\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/C8fo0zQLP5U?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=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Loop a small resistance band around your ankles, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands\u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. \u2063 \u2063 \u2063\u2063\u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Hinge\/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063Maintain this position for the duration of the exercise.&nbsp;<\/li>\n\n\n\n<li class=\"\">Now perform taps in multiple directions with your leg.&nbsp;Aside from this moving leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise.<\/li>\n\n\n\n<li class=\"\">\u2063\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">On the planted side, do not allow your knee to fall inside or outside of your foot.&nbsp;<\/li>\n\n\n\n<li class=\"\">For the duration of the exercise, keep your core braced (360 degree brace), and maintain regular breathing.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Band Resisted Towel Hamstring Curls<\/strong><\/p>\n\n\n\n<p class=\"\">While the band does not change much during the eccentric component, when I was performing the hamstring curl component my hamstrings had to work to control the resistance from the band.\u2063<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-4-3 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=\"Band Resisted Towel Hamstring Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/BqXlBF4vcnQ?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=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Rest the band on your upper traps and around the mid\/back portion of your feet. There should be resistance in the band for 100% of the exercise. \u2063<\/li>\n\n\n\n<li class=\"\">\u2063Extend your hips by pressing through the back portion of your feet and squeezing your glutes, NOT by arching your lower back and flaring your ribcage.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Now slowly extend your knees and slide your feet forward. Once you hit your end range (a range where you are able to maintain proper form), perform a hamstring curl and slide your feet back in towards your body and to the starting position.&nbsp;\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Perform 100% of the exercise slowly and methodically.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to collapse (a small drop is okay).&nbsp;\u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063\u2063For the duration of the exercise keep your core braced (360 degree brace), and squeeze your glutes. \u2063<\/li>\n\n\n\n<li class=\"\">\u2063\u2063In terms of breathing, do what works and feels best for you. \u2063\u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#3) Dead Bug Single Leg Hip Lift Combo\u2063<\/strong><\/p>\n\n\n\n<p class=\"\">This unique dead bug variation improves lumbo-pelvic stability and also strengthens the posterior chain muscles.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 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=\"Dead Bugs From Single Leg Foot Elevated Isometric Glute Bridge\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/x7vEiaYbYko?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=\"\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">\u2063Bend one knee, elevate your foot on a wall, and extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight(ish) line from your knee to shoulders. \u2063Maintain this position for the duration of the exercise.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063\u2063On the other side, fully extend your knee and maintain this position for the duration of the exercise, or keep your knee bent at 90 degrees. I recommend starting out at 90 degrees.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Extend both arms so they are in line with your armpits\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and tuck your ribs towards your hips (close the space in your midsection).&nbsp;\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Now contract your anterior core muscles, steadily exhale through your mouth, slowly lower your leg and opposite arm towards the floor, and to a range where you are able to maintain proper form.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063When you return to the starting position pause and do a proper reset. Most people rush and do not do a proper reset and this makes the exercise quite ineffective.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063For the duration of the exercise, do not allow your lower back to hyperextend, ribcage to flare, torso, spine or hips to rotate, or hips to collapse.\u2063<\/li>\n\n\n\n<li class=\"\">\u2063In terms of breathing, do what works and feels best for you.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"938\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM.jpg?resize=750%2C938&#038;ssl=1\" alt=\"the ultimate lower body and core program\" class=\"wp-image-6281\" style=\"aspect-ratio:1;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 50 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. <strong>Great for home AND gym workouts!<\/strong> Requires minimal equipment, produces maximal results!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#4) Band Resisted Good Mornings<\/strong><\/p>\n\n\n\n<p class=\"\">This exercise strengthens the posterior chain muscles.<\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 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=\"Band Resisted Good Mornings\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/zp9onWhXt9M?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=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Loop a resistance band under the mid to back portion of your feet, and rest the band on your upper traps (not neck). \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Adopt your preferred stance. \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. Pretend you are suctioning or screwing your feet to the floor. \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">Now hinge\/push your hips backward. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.<\/li>\n\n\n\n<li class=\"\">\u2063\u2063Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knees.\u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Exhale after you have pressed away from the floor and are approaching the top position.\u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063 \u2063 \u2063\u2063<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#5) Single Leg Foot Elevated Hip Lifts + Band Resisted Isometric Psoas March\u2063 \u2063 <\/strong>\u2063\u2063<\/p>\n\n\n\n<p class=\"\">\u2063This exercise, which combines a single leg hip lift and band resisted isometric psoas march, strengthens the posterior chain muscles and psoas muscles, and improves lumbo-pelvic stability. To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you\u2019ll notice a difference.\u2063 \u2063 <\/p>\n\n\n\n<figure class=\"wp-embed-aspect-16-9 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 Foot Elevated Glute Bridges With Band Resisted Isometric Psoas March\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/QYTaQIPShtk?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=\"has-text-align-left\"><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\">Place a resistance band around your midfeet.\u2063 \u2063 \u2063Bend your knee, and place the back of your foot against a couch or wall. \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063On the other side, perform a psoas march and bring your knee in towards your body. For the duration of the exercise, use your psoas muscles and keep your leg in this position. \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).\u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063 Now extend your hips by driving through the back portion of your foot and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your knee to shoulders. \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063When you get to the top position, hold for a count or more and really squeeze your glutes.\u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">Return to the starting position in a controlled manner. \u2063 \u2063 \u2063\u2063<\/li>\n\n\n\n<li class=\"\">\u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063<\/li>\n<\/ul>\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-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"791\" height=\"1024\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2.jpg?resize=791%2C1024&#038;ssl=1\" alt=\"ultimate hip flexor and core guide\" class=\"wp-image-9951\" style=\"aspect-ratio:1;object-fit:contain;width:600px\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=791%2C1024&amp;ssl=1 791w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=232%2C300&amp;ssl=1 232w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=768%2C994&amp;ssl=1 768w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1187%2C1536&amp;ssl=1 1187w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1583%2C2048&amp;ssl=1 1583w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?resize=1180%2C1527&amp;ssl=1 1180w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2023\/01\/Hip-Flexor-Guide-Cover-1-2-scaled.jpg?w=1978&amp;ssl=1 1978w\" sizes=\"auto, (max-width: 791px) 100vw, 791px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"\"><\/p>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background has-medium-font-size\">Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Being followed by people of all genders in at least 40 countries. <strong>Great for home AND gym workouts!&nbsp;<\/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-5af27b7fcb2d36a7fe64b928c39c3a64\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/hip-flexor-and-core-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This week I am sharing 5 exercises that strengthen the posterior chain muscles. These exercises require minimal equipment. Some of these exercises are ones you might not have tried before. #1) Single Leg Band Resisted Isometric Deadlift + Band Resisted Multidirectional Taps&nbsp; This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot. Coaching Tips: #2) Band Resisted Towel Hamstring Curls While the band does not change much during the eccentric component, when I was performing the hamstring curl component my hamstrings had to work to control the resistance from the band.\u2063 Coaching Tips: #3) Dead Bug Single Leg Hip Lift Combo\u2063 This unique dead bug variation improves lumbo-pelvic stability and also strengthens the posterior chain muscles. Coaching Tips: Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 50 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! Requires minimal equipment, produces maximal results! LEARN MORE #4) Band Resisted Good Mornings This exercise strengthens the posterior chain muscles. Coaching Tips: #5) Single Leg Foot Elevated Hip Lifts + Band Resisted Isometric Psoas March\u2063 \u2063 \u2063\u2063 \u2063This exercise, which combines a single leg hip lift and band resisted isometric psoas march, strengthens the posterior chain muscles and psoas muscles, and improves lumbo-pelvic stability. To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you\u2019ll notice a difference.\u2063 \u2063 Coaching Tips: Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Being followed by people of all genders in at least 40 countries. Great for home AND gym workouts!&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":4742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,22,1,435,34,33,20,26,592],"tags":[177,178,684,407,441,68,440,438,442,697,696,483,67,487,480,65,347,413,72,374,384,489,488,360,77,141,361,415,414,434,433,66,673,479,668,669,688,667,97,622,96,405,404,351,698,535,73,455,670],"class_list":["post-4731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-core-exercises","category-fitness","category-foot-strengthening","category-glute-exercises","category-hamstring-exercises","category-hinging-movement","category-lower-body-exercises","category-minimal-equipment","tag-band-exercises","tag-band-training","tag-band-workout","tag-band-workouts","tag-feet-exercises","tag-female-glute-training","tag-foot-exercises","tag-foot-strengthening","tag-foot-training","tag-glute-bridge","tag-glute-bridges","tag-glute-building","tag-glute-building-exercises","tag-glute-building-workouts","tag-glute-exercise","tag-glute-exercises","tag-glute-training","tag-glute-training-for-females","tag-glute-training-for-men","tag-glute-training-for-women","tag-glute-workout","tag-glute-workouts-for-men","tag-glute-workouts-for-women","tag-hamstring-exercise","tag-hamstring-exercises","tag-hamstring-strengthening","tag-hamstring-training","tag-hamstring-training-for-females","tag-hamstring-training-for-women","tag-hamstring-workouts-for-athletes","tag-hamstring-workouts-for-women","tag-hip-thrusts","tag-home-gym","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-resistance-band-exercise","tag-resistance-band-exercises","tag-resistance-band-workout","tag-resistance-band-workout-for-men","tag-resistance-band-workout-for-women","tag-single-leg-exercises","tag-single-leg-glute-bridge","tag-strong-feet","tag-strong-glutes","tag-top-glute-exercises","tag-train-from-home","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Exercises For Stronger Hamstrings And Glutes - Meghan Callaway<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/5-exercises-for-stronger-hamstrings-and-glutes\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Exercises For Stronger Hamstrings And Glutes - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"This week I am sharing 5 exercises that strengthen the posterior chain muscles. These exercises require minimal equipment. Some of these exercises are ones you might not have tried before. #1) Single Leg Band Resisted Isometric Deadlift + Band Resisted Multidirectional Taps&nbsp; This exercise strengthens the posterior chain muscles, and the muscles in the lower leg and foot. Coaching Tips: #2) Band Resisted Towel Hamstring Curls While the band does not change much during the eccentric component, when I was performing the hamstring curl component my hamstrings had to work to control the resistance from the band.\u2063 Coaching Tips: #3) Dead Bug Single Leg Hip Lift Combo\u2063 This unique dead bug variation improves lumbo-pelvic stability and also strengthens the posterior chain muscles. Coaching Tips: Get The Ultimate Lower Body And Core Program. Currently being followed by people of all genders in over 50 countries worldwide. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! Requires minimal equipment, produces maximal results! LEARN MORE #4) Band Resisted Good Mornings This exercise strengthens the posterior chain muscles. Coaching Tips: #5) Single Leg Foot Elevated Hip Lifts + Band Resisted Isometric Psoas March\u2063 \u2063 \u2063\u2063 \u2063This exercise, which combines a single leg hip lift and band resisted isometric psoas march, strengthens the posterior chain muscles and psoas muscles, and improves lumbo-pelvic stability. To note, having the foot pressing forward against a couch (having no support underneath) versus having the heel pressing down on a surface and being supported slightly alters how the muscles are being targeted. I think you\u2019ll notice a difference.\u2063 \u2063 Coaching Tips: Get STRONG hip flexors, improve your mobility and athleticism! Getting your hip flexors STRONGER might be the missing link to helping you function, perform, and feel better in the gym, with your running, your sport, and even in your daily life. 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