Glutes and hamstring exercises

In order to work a muscle or section of muscles, you have to isolate that section in order to focus on it. In this instance, we will show you four exercises that work on both glutes and hamstrings.  

These two muscle sections can be considered together as working on one will usually apply pressure on the other, making these exercises complete to increase the mass of your butt while working out the hamstrings.


Squats are a type of lower body exercise that is versatile enough to work every muscle in your legs while strengthening your core, lower back, and hips. This exercise has to be done correctly. With a back squat barely below or stopping at the parallels, does not really give the glutes the workout they need. 

You need to squat below the parallel to give emphasis to your glutes and quads. Be sure to do it properly: your toes pointed slightly out and keep your legs shoulder-width apart. 

Stiff-legged Deadlifts

You need to take the focus from the back and take it to the glutes. Push your hips back as far as you can until you feel a deep stretch in your hamstrings.  Keep the bar as close to your leg as you can and keep your back straight. Go down as low as you can.  Come back up until you feel a good stretch. 

Weighted Walking lunges

This exercise will probably make you sore the next day. Put your arms to your side with a dumbbell in each hand. Step forward.  With each step, lunge low and alternate legs with each step. Your front knee must never get past your toes. 

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