November 23, 2022 1 min read

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

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.

Exercises For Glute & Hamstring Activation

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

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.

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.

Kettlebell Swing

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

Side Band Walking

The lateral band walk is a great way to work your glutes, hips, and thighs. It helps to stabilize your knees and hips, and prevents injury and particularly helpful for any athlete who engages in sports that require running, jumping, pivoting and twisting.

Barbell hip thrusts

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