June 10, 2022 2 min read

When it comes to lower-body training, targeting your glutes & hamstrings is key. Which helps you to improve your overall performance and have a better as well as bigger booty.

strengthening glutes and hamstrings is crucial for improving overall performance, physical health and balance.

The Glutes

Glutes are the largest muscle group in the posterior chain and provide foundational strength for the lower body; they are more formally known — to us the muscles in your butt.

Glute workout is key for increasing posterior chain strength, power, and performance. Some of exercises to activate your glutes includes:-

Glute Bridge

Glute bridge workout helps you to increase glute activation, strength, and muscle hypertrophy. This exercise doesn't require any equipment at all, it can be done anywhere.

Donkey Kick

You can use this exercise to tighten and tone the glutes and core.

Side Band Walking


Hamstrings are a group of muscles which run along the backside of your thigh, in between your hips and knees on either side. They are vitally important for mobility, and they work in coexistence with the glutes to rotate the hip.
Some of exercises to activate your hamstrings includes:-

Good Mornings

This hip-hinging exercise primarily targets the hamstrings, but benefits the glutes and lower back muscles as well.

Hamstring Curl (fitball)

This exercise provides full-body stabilization as well as direct hamstring activation.

Kettlebell Swing

The kettlebell swing strengthens your core, glutes, hamstrings, quads, back, delts and arms which also helps to improve balance and posture.

Best Exercises For Hamstring & Glute Activation

Glutes and hamstring exercise helps to improve knee and back pain, and better overall athletic performance. Three of the main compound exercises which can workout both muscles are listed below.

1.Barbell hip thrusts

Barbell hip thrusts help to perform hip extension and overload the glute muscles as well as activate the lower body (hamstrings).

2.Straight leg deadlift

The conventional or straight leg deadlift uses mainly the lower back and hamstrings due to only a hip hinge movement. You can perform this exercise with a dumbbell, kettlebell or your own bodyweight.

3.Dumbbell split squats

The dumbbell split squat is a compound leg exercise that targets the legs with an emphasis on the glutes and hamstrings. This move also improves hip mobility and core stability.