The area from the buttocks down the back of the leg to the knee is the area where the glute and hamstring muscles are located. Ischial is an adjective describing something connected to the ischium bone of the pelvis. Strengthening the glutes and hamstrings can be done with exercises that involve hip extension and knee flexion. These movements can be done together with strength-training exercises.
Butt Kickbacks
Butt kickbacks target your glutes and hamstrings with an easy exercise you can do without equipment. The butt kickbacks are done with one leg being raised by your glutes and hamstrings while the other supports your lower body. The exercise is begun on your hands and knees. The arms are straight and parallel to your thighs in what is called tabletop position. Your back is flat. You then lift your right knee about two inches from the floor with the knee still bent. Do not allow your pelvis to move when your leg does. This is the starting position. Extend your leg toward the ceiling and straighten it so it is at an angle of approximately 45 degrees to the floor. Lower the leg back to the starting position. Repeat on the opposite side.
Hack Squat
A hack squat exercise is performed on a weight machine. The hack squat works your glutes, hamstrings and quads. You do the hack squat by reclining face up on the back rest of the machine. Your feet are placed parallel to each other on the platform with your feet about hip-width apart. Grab the handles with your arms bent and lower the shoulder pads to your shoulders. Then, bend your knees and lower yourself toward the platform until your knees make right angles. Press your legs straight again.
Barbell Split Squat
The barbell split squat is a lower body exercise whose prime mover is the gluteus maximus. The quads, inner thighs and calf muscles are also involved. The hamstrings are also strengthened as a dynamic stabilizer in the split squat. A barbell is held across your shoulders to add weight for your legs to lift. Do the barbell split squat by standing up with your feet together and then stepping forward with your left leg. Lift onto the ball of your right foot. The barbell rests across your upper back and shoulders and is held in place with your hands placed on the outside of your shoulders. Bend both knees to 90 degrees so your right knee is a few inches off the floor and your left quad is parallel to the floor. Stand back up to finish a left split squat. Switch your legs to do a right split squat.
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