{"id":40222,"date":"2025-09-27T03:16:09","date_gmt":"2025-09-27T03:16:09","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/40222\/"},"modified":"2025-09-27T03:16:09","modified_gmt":"2025-09-27T03:16:09","slug":"fire-up-your-glutes-and-hamstrings-with-this-6-move-pt-approved-workout","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/40222\/","title":{"rendered":"Fire up your glutes and hamstrings with this 6-move PT-approved workout"},"content":{"rendered":"

Online coach Emily Sharp<\/a> takes a well-rounded approach to fitness<\/a>, typically balancing four weekly strength<\/a> sessions with five 25-minute cardio<\/a> workouts. \u2018I currently focus on pushing my strength, performance, endurance and overall body composition<\/a>,\u2019 she shared on social media.<\/p>\n

When it comes to lower-body training<\/a>, Sharp zeroes in on the posterior chain \u2013 glutes<\/a>, hamstrings and calves \u2013 which are the main muscles behind explosive lifts, sprints and jumps<\/a>. Here\u2019s her go-to six-move workout designed to build strength and muscle.<\/p>\n

The workout<\/p>\n

After five minutes of mobility work and glute<\/a> activation, move into the prescribed reps and sets of each of movement.<\/p>\n

What to Read Next\"Image1. Seated abduction \u2013 10-12 reps, 10-12 reps, then 12-15 reps<\/p>\n

a) Sit upright in the machine with your back against the pad. <\/p>\n

b) Set the pin to your chosen weight and start the movement with your knees against the knee pads close together. <\/p>\n

c) Push your knees out as far as they’ll go, holding the handles at the side. Return to the start. <\/p>\n

2. Deadlift \u2013 6 reps x 4 sets<\/p>\n

a) Walk towards a bar until the middle of your feet are beneath it, feet shoulder-width apart. With soft knees, push your hips back as you reach your hands towards the bar. <\/p>\n

b) Keeping your back and head in line and your arms straight, grip the bar and pull your hips down. Take a deep breath, filling your trunk and bracing your core. Drive your feet into the floor and push the ground away aggressively while keeping the bar close. Your hips and knees should extend at the same time. <\/p>\n

c) At the top of the lift, bring your hips right through so you\u2019re standing upright, but avoid leaning back too far. Slowly reverse the movement to lower the weight to the ground. <\/p>\n

3. Seated leg curl \u2013 10 reps x 3 sets<\/p>\n

a) Sit on the machine with your back against the pad. Place your legs on the padded lever so it rests just below your calves and set up the lap pad so that it sits just above your knees.<\/p>\n

b) Lift your legs so they’re fully extended directly in front of you and hold the side handles on the machine. Bend your knees using just your hamstrings<\/a> to pull the lever towards you, until it’s almost touching the back of your thighs. <\/p>\n

c) Hold for a second before releasing back to the beginning position. <\/p>\n

4. Dumbbell Romanian deadlift<\/a> \u2013 12-15 reps, 10-12 reps, then 10-12 reps<\/p>\n

a) Stand with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand facing your thighs. Keeping your spine in a neutral position and squeezing your shoulder blades, start sending your hips back. <\/p>\n

b) Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass your knees, do not allow the hips to sink further.<\/p>\n

c) Maintain a neutral spine and drive through your heels to fully extend hips and knees, squeezing your glutes at the top.<\/p>\n

5. Smith machine Bulgarian split squat \u2013 12 reps x 2 sets<\/p>\n

a) Set up a bench behind the Smith machine and set the bar to around shoulder height, adding your selected weight. <\/p>\n

b) Set up the bar so that it rests on your upper traps and shoulders. Lift one foot and rest it on top of the bench behind you, with your front foot far forward enough so that your knee can bend without it tracking over your toes. <\/p>\n

c) Bend your front knee and lower your hips<\/a> until your back knee is close to the floor and your front thigh is about parallel to the floor. Return to standing by pushing through your front heel. <\/p>\n

6. Cable glute max kickback \u2013 15 reps, then 12 reps, then 10 reps<\/p>\n

a) Set up the cable pulley on the lowest rung of the frame and loop the ankle strap around your ankle. Stand with your feet together and hinge forwards facing the pulley, holding onto the frame if necessary. <\/p>\n

b) Keep your back flat and core<\/a> engaged, squeeze your glute to lift the leg attached to the machine behind your body as much as possible. <\/p>\n

c) Pause briefly at the top of the movement, then lower slowly back to the start. <\/p>\n

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