This post will describe several exercises and sample workouts to help strengthen the hamstrings and glutes. We’ll focus on the following exercises: Romanian deadlifts, standing good mornings, reverse hyperextensions, and back raises.
Romanian Deadlifts:
Stand up with the barbell in your hands, take a shoulder-width grip on the bar. Set your feet hip-width apart, unlock your knees. Keeping your chest out and shoulders back, push your hips back and slide the bar down your thighs as far as your flexibility comfortably allows. Reverse directions, repeat.
Standing Good Mornings:
Stand up with the barbell on the back of your shoulders. Set your feet hip-width apart, unlock your knees. Keeping your chest out and shoulders back, push your hips back. As you do this, you will lean forward as far as your flexibility comfortably allows. Reverse directions, repeat.
Reverse Hyperextensions:
Lie face down on the reverse hyperextension bench. The bench needs to be adjusted so that the hips are in front of the pads. Begin the exercise with the legs lowered and an approximately 90 degree angle at the hip joint. From this position, keeping the legs together, raise them up until they are parallel to the floor. Lower and repeat.
Back Raises:
Lie face down on the back raise bench. Secure the ankles under ankle pads. The bench needs to be adjusted so that the hips are in front of the hip pads. Put your hands where they are comfortable, elevate your chest and pull your shoulders back. Moving from your hips, lower your upper body as far as is comfortable. Lift your upper body until you are parallel to the floor. Lower and repeat.
These exercises should provide the core for a glute/hamstring strength and conditioning program.
The table below provides sample programs for beginners, intermediate, and advanced athletes using these lifts. A word about notation, 3×8-12×70% refers to three sets of eight to twelve repetitions at 70% of max. 3×8-12 refers to performing three sets of eight to twelve repetitions (as much weight as you can lift eight to twelve times). The workouts below assume that an athlete is training the lower body twice a week.
| Beginner | Intermediate | Advanced | |
| Workout One |
Power Clean, 3x3x60% Back Squats, 3×8-12×70%Lunges, 3×8-12 each leg Romanian Deadlifts, 3×8-12 |
Power Clean + Push Jerk, 3×3+2×60% Back Squats, 3×8-12×80% Split Squats, 3×8-12 each leg Romanian Deadlifts, 3×8-12 Reverse Hyperextensions, 3×12-15 |
Split Clean + Push Jerk, 3×3+2×60% Back Squats with chains, 3×6-8×70%+60 lbs chains Reverse Hyperextensions, 3×12-15 Eccentric Romanian Deadlifts, 3×3-6 |
| Workout Two |
Push Jerk, 3x3x60% Front Squats, 3x6x70% Standing Good Mornings, 3×8-12 |
Power Snatch, 3x3x60% Pause Squats, 3x3x70% Standing Good Mornings, 3×8-12 Glute Ham Raises, 3×12-15 |
Snatch Pull + Power Snatch, 3×4+3×60% Eccentric Squats, 3×3-6×70% Seated Good Mornings, 3×8-12 Circuit (12-15 each, repeat 3x): Glute Ham Raises One-Legged Hyperextensions Reverse Hyperextensions |
Revised September 9, 2024
