The hamstrings and glutes are some of the largest and most powerful muscles in the body. Millions of years ago they gave us the strength to stand upright, which ultimately separated us from our primate ancestors.
In far more recent times, the glutes and hammies have been identified as a key area of focus for anyone looking to build strength, flexibility, balance and mobility, and to prevent injury.
Let’s take a closer look at the importance of strengthening hamstrings and glutes, and exactly how to do it.
Why focus on hamstring and glute strength?
The glutes and hamstrings give you the stable foundation you need to complete a lot of different exercises, particularly those in upright positions. If you want to build a stronger body, and minimise your chances of injury while you’re at it, you first need to build this stronger base.
Glute isolation and hamstring muscle exercises focus specifically on strengthening these large and important muscles, so you can build the rest of your body better.
By completing exercises that specifically isolate the hamstrings and glutes, you make these muscles far stronger and less prone to injury. This in turn makes the rest of your body stronger, as hammies and glutes power a wealth of compound exercises, from burpees to rowing to deadlifts.
Top isolation exercises for hamstrings and glutes
What do glute isolation and hamstring muscle exercises look like? Here are eight that can strengthen these muscles and help to prevent injury.
Romanian deadlift
Stand with feet hip-width apart, holding a barbell with an overhand grip, with your hands by your thighs. Fixing your eyes on a spot one metre ahead of you, bend at the hip, lower the bar just below your kneecap, then lift back up. Keep your spine straight throughout the movement.
Hip thrust
Sit on the ground with your upper back resting against a bench or box. Lift your hips until your thighs are parallel to the floor and your knees are bent 90 degrees. Squeeze your glutes, then lower your hips back down. You can add more weight by placing a barbell across your hips.
Glute bridge
Complete the same movement as a hip thrust, but this time with lying with your back flat on the ground.
Lying leg curl
Lie face down on a leg curl machine and place the pads behind your ankles. Curl your legs up towards your glutes, then slowly return to the starting position.
Seated leg curl
Complete the same movement as a lying leg curl, but this time in a seated position on a seated leg curl machine.
Cable pull-through
On a cable machine with a rope attachment, stand facing away from the low pulley, with bent knees and your feet a little more than shoulder-width apart. Grab the rope between your legs, then squeeze your glutes to hinge your hips forward. Slowly return to the starting position.
Single-leg deadlift
Stand on one leg, holding a dumbbell or kettlebell in the opposite hand. Hinge at the hip, lowering the weight to just above the floor, while keeping your free leg straight and swinging it backwards until it’s parallel to the floor. Return to the starting position, keeping your free foot off the ground, and repeat.
Reverse hyperextension
Secure the weights at the bottom of a reverse hyperextension machine to your ankles. Lie face down on the mat at the top, holding the hand grip. Raise your legs behind you, focusing on squeezing your glutes, then lower your legs back down and swing back up again, while maintaining control over the movement of the weights.
Sample hamstring and glute workout routine
What does a glute isolation and hamstring muscles exercise routine look like? Here’s a suggested circuit that you can perform 2-3 times per week to strengthen these all-important muscles.
- Hip thrust: 10-15 reps. Prioritises glute activation.
- Romanian deadlift: 10-12 reps. Stretches and strengthens hamstrings.
- Cable pull-through: 12-15 reps. Isolates glutes and stretches hamstrings.
- Lying leg curl: 10-12 reps. Targets hamstrings.
- Glute bridge: 10-15 reps. Activates glutes.
- Single-leg deadlift: 10 reps per leg. Challenges hamstrings and builds balance.
- Seated leg curl: 12-15 reps. Targets both hamstrings and glutes.
- Reverse hyperextension: 10-15 reps. Pumps the glutes and hamstrings.
Begin by completing one circuit, but aim to increase that to two or three over time, while also increasing the amount of weight used.
Tips for injury prevention
To prevent injury during hamstring and glute exercises:
- Warm your muscles up: Use dynamic stretches to increase the blood flow to your glutes and hamstrings before you exercise.
- Begin with bodyweight exercises: Start with hip thrusts, glute bridges and other bodyweight movements before you hit the weights.
- Maintain proper form: Keep a neutral spine, engage your core and avoid overextending yourself.
- Choose lighter weights: If you’re learning a new exercise, start with light weights and focus on technique. If you’re struggling to maintain good form, lower the weight.
- Stay in control: All movements should be slow and controlled.
- Don’t lock out your knees: Avoid jarring impacts and reduce joint stress by keeping your knees slightly bent.
Listen to your body: Avoid pushing through sharp or unusual pain.
Build stronger glutes and hammies with help from GymQuip
The importance of glutes and hamstrings in building a stronger body can’t be understated. And with the right equipment, the task of isolating and strengthening these muscles is made so much easier.
At GymQuip we have all the equipment you need to isolate glutes and hamstrings, ready to browse online or in Australia’s largest fitness showroom. From basics like gym mats and kettlebells, to high-end cable and hyperextension machines, we have everything you need to make your strongest, largest muscles even stronger and larger.
Not sure what equipment you should choose? Get in touch and our friendly team will be happy to help.