Blast the Backside: Glute & Ham Workout

Blast the Backside WorkoutAnother 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:

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!!

BLAST THE BACKSIDE WORKOUT

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

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on March 29, 2013, in Exercise & Training, Firm Up the Butt, Workout and tagged , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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