The hamstrings and butt both have three muscle segments and both get activated when you perform hip extension. This takes place when you move your thigh backwards. The hamstrings also function to flex the knee. This takes place when you bend your knee and move your heel toward your butt. Creating definition between these two muscles involves exercises that simulate these movement patterns. With some exercises, you will work both muscles at the same time, speeding up your progress.
Step 1
Position a dumbbell on the floor vertically to do sumo squats. Straddle the dumbbell with your feet in a wide stance and toes turned out about 45 degrees. Keep your abs tight and back straight as you bend your knees and lower your body down. Grasp the top of the dumbbell with both hands and rise up in a steady motion. Hold the dumbbell straight down in front of your body as you repeat the movement.
Step 2
Execute a set of dumbbell lunges. Stand with your feet hip-width apart and hold the weights at your sides, with your palms facing in. Step forward with your right foot, bend both knees to lower your body down and stop when your right thigh parallels the floor. Keep your left knee just above the floor at this point and do not let your right knee go past your toes. Rise back up, lunge forward with your left leg and continue to alternate back and forth.
Step 3
Use a weight bench or an exercise platform to do stepups. Hold dumbbells at your sides and face the platform with your feet spaced hip-width apart. Step onto the platform with your right foot and lift your body into the air. Balance on your foot for a second as you bend your left knee and raise it up toward your chest. Place your left foot back on the floor, step off the platform and repeat with your other side. Continue to alternate back and forth.
Step 4
Grab a weighted barbell to do stiff-leg deadlifts. Space your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Bend forward at the waist as you push your butt back. Stop when you feel a good stretch on the back of your thighs and rise back up in a steady motion. Squeeze your buttocks forcefully for a full second and repeat.
Step 5
Lie on your back to do exercise ball butt raises. Move your arms out to your sides and rest the back of your lower legs on top of the ball. Press down forcefully to lift your hips in the air and squeeze your glutes forcefully for a second. Maintain a slight bend in your knees as you do this. Lower your hips back down slowly and repeat.
Tips and Warnings
- Make sure to use an adequate enough weight to spark muscle growth in your hamstrings and butt. Aim for a resistance that you can only lift eight to 12 times. Do four or five sets of your exercises and work out every three days. Be aware that fat in your hamstring and butt area will cover up your muscles. If you have excess fat, spend 30 to 45 minutes doing cardiovascular exercise three days a week.
Member Comments