If you aren’t training your glutes and hamstrings ALONE at least once a week, you should reconsider. I’m not talking about just squats as a part of your once a week leg day (if that), I’m saying you should have at least two leg days a week, one of which should be devoted solely to your posterior chain (glutes and hamstrings).
The most compelling reason to train your glutes more frequently is obvious: the nice round booty! If the obvious aesthetic benefits don’t sway you to add more posterior chain training to your split, then consider what increased glute and hamstring strength can do for your overall mobility. Most of us basically sit for a living, and then we get home and Netflix and Chill, perpetuating the sitting pattern, leading to some postural distortion patterns.
One of the most common of those patterns is the lower back arch, or lower-crossed syndrome. When the lower back arches in everyday movements or at the gym, the chances of you injuring your lower back are very high. A stronger gluteus complex, hamstring complex and core can help you avoid the catastrophe that is the lower back strain. Convinced yet? The gluteus complex is the largest muscle group of the body and if you haven’t heard yet, the more muscle you have, the more efficiently you burn fat!
You will notice that this workout is a series of five compound sets. Compound sets are similar to supersets, in that you are doing two different exercises back to back with no rest, however a superset involves exercises working two completely different muscle groups. A compound set is when you perform two different exercises that work the same muscle group. All of these exercises were designed to involve at least one of the gluteus muscles and/or the hamstrings. Enjoy your workout and all the gains!
Compound Set #1
- Barbell Hip Thrusts (performed on Smith Machine) (4 sets of 12 reps)
- Single Leg Glute Bridge (performed with one leg bench) (4 sets of 12 reps per leg)
Compound Set #2
Compound Set #3
Compound Set #4
Compound Set #5