Best Hamstring and Glute Exercises for Mass
Building a powerful lower body requires focusing on both your hamstrings and glutes. These muscle groups are essential for athletic performance, injury prevention, and overall strength.
Here are some of the best exercises for building mass in your hamstrings and glutes:
Hamstring Exercises
1. Romanian Deadlifts (RDLs):
- Target: Hamstrings, glutes, and lower back.
- How to: Stand with feet hip-width apart, holding a barbell in front of your thighs. Keeping your back straight, hinge at your hips and lower the barbell towards the floor. Pause when you feel a slight stretch in your hamstrings and then drive back up to the starting position.
2. Good Mornings:
- Target: Hamstrings, glutes, and lower back.
- How to: Stand with feet shoulder-width apart, holding a barbell across your upper back. Keeping your back straight and core engaged, hinge at your hips and lower your torso until it's nearly parallel to the floor. Push through your heels to return to the starting position.
3. Barbell Hip Thrusts:
- Target: Hamstrings, glutes, and adductors.
- How to: Sit on the ground with your upper back against a bench. Place a barbell across your hips. Drive your hips up, squeezing your glutes at the top. Lower your hips back down in a controlled manner.
4. Glute-Ham Raises (GHRs):
- Target: Hamstrings, glutes, and calves.
- How to: Use a GHR machine, placing your hips on the pad and your legs extended. Lower your torso towards the ground, keeping your back straight and core engaged. Use your hamstrings and glutes to drive back up to the starting position.
5. Leg Curls:
- Target: Hamstrings.
- How to: Lie face down on a leg curl machine. Place your legs under the pad and bend your knees. Use your hamstrings to curl the pad towards your butt. Lower the pad back down in a controlled manner.
Glute Exercises:
1. Barbell Squats:
- Target: Glutes, quads, hamstrings, and calves.
- How to: Stand with feet shoulder-width apart, holding a barbell across your upper back. Squat down until your thighs are parallel to the floor, keeping your back straight and core engaged. Drive back up to the starting position.
2. Bulgarian Split Squats:
- Target: Glutes, quads, and hamstrings.
- How to: Stand with one foot on a bench behind you and your other foot on the ground in front. Lower your body down until your front knee is bent at a 90-degree angle. Push back up to the starting position.
3. Hip Thrusts (with or without a barbell):
- Target: Glutes, hamstrings, and adductors.
- How to: Place your upper back on a bench with your feet flat on the ground. Push your hips up, squeezing your glutes at the top. Lower your hips back down in a controlled manner.
4. Glute Bridges:
- Target: Glutes, hamstrings, and lower back.
- How to: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Lower your hips back down in a controlled manner.
5. Donkey Kicks:
- Target: Glutes and hamstrings.
- How to: Get on your hands and knees. Extend one leg back, keeping your knee slightly bent. Lift your leg up towards the ceiling, squeezing your glutes at the top. Lower your leg back down in a controlled manner.
Important Tips for Building Mass:
- Progressive Overload: Gradually increase the weight or resistance you use over time to challenge your muscles.
- Proper Form: Focus on using proper form during all exercises to prevent injury.
- Consistency: Be consistent with your training schedule to see results.
- Nutrition: Consume a balanced diet rich in protein to support muscle growth.
- Rest and Recovery: Give your muscles adequate time to rest and recover between workouts.
Remember: Always consult a doctor or a qualified personal trainer before starting any new exercise program.
