Alex Bernier

There's an epidemic of missing Glutes and Hamstrings, and the consequences are disastrous.

Your posture falters.

Your lower back hurts.

For the past 14 years, nearly everybody I've assessed was weak behind the legs.

Here are 8 exercises to find your Glutes and Hamstrings:

I use these motions to assess and strengthen my clients' Glutes and Hamstrings. There is a variation of each exercise to suit all skill and strength levels. My job is to find the right one for you and teach you how to execute correctly.

These variations are my personal favorites.

1 - Romanian Deadlift (0:04)

I love the Romanian Deadlift because you do the movement standing. Hinging the equivalent of your body weight on a barbell into an upright position builds legs like the thick roots of an ancient tree. You can also do the exercise with dumbbells or other types of weights.

Tip: Perform this exercise with a wide (sumo) stance to emphasize the work on your inner hamstrings.

2 - Glute-Ham Raise (0:13)

This exercise is one of my favorites because it powerfully works your Glutes and Hamstrings like no other. Unlike the different exercises in this thread, which are either hip or knee-dominant, the Glute-Ham Raise targets both joints equally.

3 - Nordic Curl (0:18)

The Nordic Curl is an easier version of the GHR, yet it still reaps potent results. The focus is mainly on the lowering phase of the movement, where the Glutes and Hamstrings are stretching. You catch yourself with your hands and push back to the starting position.

This variation is excellent for building up the strength to do a full Glute-Ham Raise.

4 - Leg Curl (0:23)

The lower part of your Hamstrings is crucial for pulling your leg toward you when you walk or run. I've assessed many people with knee issues who struggled with Leg Curls.

Do them with a towel at home, an exercise ball, or a machine at the gym.

5 - Back Extension (0:46)

I love the Back Extension to teach people how to hinge their hips and strengthen their Glutes and Hamstrings. The leg support makes it easier to focus on the right muscles to do the motion. Adding weights to this exercise expedites the results.

I use the Horizontal and  45-degree variations to get more out of the same movement.

6 - Hip Bridge (0:57)

I use the Bridge to assess the state of somebody's Glutes and Hamstrings when they are in pain or have posture issues. Doing the exercise on the back makes it easier to focus on using the right muscles because they don't have to stabilize their whole bodies. Often, people are too weak to do both correctly at the same time.

There are many variations of the Bridge, such as on your back, feet on a bench or a step, and hip thrust.

7 - Reverse Hyperextension (1:12)

One thing is for sure: If your gym has a Reverse Hypextension stand, it will always be available, no matter how busy. I rarely see people use this powerful exercise to bulletproof their lower backs and strengthen the backs of their legs. You can also do them off a bench or your couch.

Just make sure you are proficient in the Hip Bridge first.

8 - Hip Abduction (1:23)

Hip Abductions are excellent for working your Gluteus Medius and Gluteus Minimum. Do them with an elastic, a machine, or in a side-plank position.

Anatomy:

Your Glutes include:

- Gluteus Maximux
- Gluteus Medius
- Gluteus Minimus

Your Hamstrings include:

- Biceps Femoris
- Biceps

Functions:

The Hamstrings work in tandem with your Glutes to extend your hips and pull your torso upright. They also curl your knees, such as in Lying Leg Curls.

Your Glutes also pull your leg away from your body.

These muscles are vital for the health of your spine, hips, and knees.

Conclusion

I've found weak Glutes and Hamstrings in my assessments since I started as a Personal Trainer in a commercial gym fourteen years ago, amongst people of all ages and eventually from all over the world.

That's why I talk about them so often.

Training these powerful muscles twice a week will add much-needed mass and strength behind your legs and hips. You will be pleased with the results.

Knowing how to hinge is essential to reap the benefits of many of these exercises:

https://x.com/mythoughtfood/status/1846200749690081296?s=46&t=0Gy70kta-67-DrXXIocc4A

The exercises mentioned above reconnect your brain with the backside muscles of your hips and legs, while improving the surrounding network of nerves and blood vessels: