Grow a stronger, shapelier lower body by combining targeted glute exercises with hamstring-focused movements. This evidence-based approach maximizes results while supporting athletic performance and injury prevention.

Why Train Glutes and Hamstrings Together:

• Many exercises naturally recruit both muscle groups
• Strong hamstrings enhance glute definition and athletic ability
• Efficient gym time management through supersets
• Additional glute activation during quad-focused workouts

Key Glute-Building Exercises:

1. Primary Movements (Gluteus Maximus):

• Deadlifts (conventional and Romanian)
• Sumo squats
• Hip thrusts
• Glute bridges
• Bulgarian split squats
• Lunges (forward, backward, curtsy)
• Glute-ham raises

2. Targeting Gluteus Medius:

• Frog pumps
• Lateral band walks
• Side lunges
• Cable/band hip extensions
• Fire hydrants
• Single-leg variations

Workout Programs:

Glutes and Hamstrings Superset Workout:

• Use 75% of your one-rep max
• Focus on compound movements
• Alternate between glute and hamstring exercises

Hamstring-Focus Workout:

• Emphasizes heavy hamstring movements
• Incorporates bodyweight and banded glute exercises
• Maximizes muscle activation through varied movements

Home Butt-Building Workout:

• Three challenging tri-sets
• Combines lunges and Bulgarian split squats
• Includes isolation exercises like ball hamstring curls
• Emphasizes single-leg movements

Important Notes:

• Maintain proper form throughout exercises
• Ensure adequate calorie and protein intake
• Allow proper recovery between workouts
• Progress gradually to prevent injury
• Consistency is key for optimal results

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