Best Glute and Hamstring Exercises According to Reddit:
Reddit is a treasure trove of fitness advice, with communities dedicated to everything from bodybuilding to powerlifting. When it comes to building strong glutes and hamstrings, here are some of the most popular exercises recommended by Redditors:
The Big 3
These are the foundational exercises for any well-rounded workout plan. They recruit a wide range of muscles, including your glutes and hamstrings.
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Squats:
- Redditors recommend variations like back squats, front squats, goblet squats, and pistol squats.
- Squats work your quads, glutes, hamstrings, and core.
- Tip: Focus on proper form by maintaining a neutral spine and driving through your heels.
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Deadlifts:
- Deadlifts are known for their ability to build strength and size in your entire posterior chain.
- Tip: Start with conventional deadlifts and explore variations like sumo deadlifts and Romanian deadlifts as you progress.
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Hip Thrusts:
- Hip thrusts isolate your glutes and hamstrings like no other exercise.
- Redditors emphasize using a hip thrust pad for comfort and better range of motion.
- Tip: Focus on squeezing at the top of the movement to maximize glute activation.
Beyond The Basics
Once you have mastered the big three, you can further target your glutes and hamstrings with these supplementary exercises:
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Lunges:
- Lunges are great for building strength and definition in your legs.
- Redditors suggest trying walking lunges, reverse lunges, and Bulgarian split squats.
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Glute Bridges:
- Glute bridges are a great way to isolate your glutes.
- Redditors emphasize using a weighted bar for added resistance.
- Tip: Focus on squeezing your glutes at the top of the movement.
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Good Mornings:
- Good mornings primarily target your hamstrings and glutes.
- Tip: Maintain a slight bend in your knees throughout the movement to avoid putting excessive stress on your lower back.
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Hamstring Curls:
- Hamstring curls are a great way to isolate your hamstrings.
- Redditors suggest using both machines and free weights for variation.
Pro Tips from Redditors
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Consistency is key: Redditors emphasize the importance of consistency over intensity. Stick to a consistent training schedule and gradually increase the weight you lift over time.
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Focus on form: Proper form is essential for avoiding injuries.
- Watch instructional videos and seek advice from a qualified coach if needed.
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Listen to your body: If you feel any pain, stop the exercise and rest.
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Don't neglect the rest: Rest and recovery are just as important as training. Allow your muscles to recover between workouts and get enough sleep.
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Proper Nutrition: Redditors highlight the importance of proper nutrition for muscle growth and repair.
- Focus on consuming a balanced diet with adequate protein.
Building strong glutes and hamstrings is a journey. By incorporating these exercises and following the advice from Redditors, you'll be on your way to achieving your fitness goals.
