Blast the Backside: Glute & Ham Workout

Another Great Glute & Ham Workout this week! Here’s what I did. REMEMBER, I’m hitting glutes twice a week. My other Leg day is quads and glutes. 🙂

4 Sets of 18-20 Each:

• Straight Leg Deadlifts
• Leg Curls (3 sets reg. 2 sets negative)*
• Seat Leg Curls
• Stomps (both heels hit the ground)*
• Curtsies*

Finish this workout with doing the stairs, step mill, treadmill on a steep incline or the elliptical on a high resistance setting.

TIPS*

LEG CURLS: Change things up and do single leg curls to hit your legs a little differently. Or, boost your training by doing a few sets of negatives using too heavy of weight to do alone. Have your partner help you push the weight to the fully contracted position. Then you control the weight back down on your own for a great negative exercise.

STOMPS: I always do one exercise (like lunges or stomps) to fire up the quads too, so expect them to be blazing hot! The key to stomps is making sure the heel of the moving foot comes all the way down and touches the ground – not just the toe touching. Then sit on it – meaning, your bottom should drop down low with each step in.

CURTSIES: Be sure to not put ANY weight on the back foot. Use it only for balance. Also, with each bend, you should come ALL the way back up to a stand. It’s the upward motion that works the glutes. So, all the way down, and all the way up. Add a dumbbell in the dropped hand for more resistance.

Have a great workout!!

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.