I tricked you, just a bit.
We are indeed talking about rump shaping today. Rather than three different exercises we are going to go over three variations of the same exercise, which can be done in ONE workout.
The umbrella name is known as the GLUTE HAM RAISE.
Side note: most glute exercises are going to recruit the hamstrings as well.
The three variations work on stressing different areas of the glutes and hammies.
VARIATION #1
SINGLE LEG GLUTE HAM RAISE
This is the most basic of the three. This variation is the smallest range of motion and a good starting point if you have never preformed a glute bridge or glute ham raise. Your weight should be in your heel and your foot should be directly under your knee or out in front of you just a pinch. You should squeeze your glute at the top for full hip extension and all movement should result from your glutes and hammies. This is the most hamstring dominant of the three movements. It is also an exercise in my 6 Week Bodyweight Transformation.
VARIATION #2
BENCH SINGLE LEG GLUTE HAM RAISE
By elevating the back, we have increased the range of motion, recruiting more heavily on the glutes. You can play with foot placement in order to feel the exercise more in your hamstrings or glutes. I like to have my foot directly under my knee in the top position. With all of these you want to focus on mind muscle connection to make sure the correct muscles are doing the work. This variation is one of the leg exercises in my 6 Week Dumbbell Transformation.
VARIATION #3 – {my favorite + what has proven to increase booty growth the most for me}
BARBELL GLUTE HAM RAISE
This variation is the most advanced and is UH-MAZING for the glute growth if you’re trying to get on that train. It is also part of my 6 Week Barbell Transformation. It is VERY important with this movement that you have a pad under or around the bar to protect your hips and pelvis. Your core should be tight, with your ribs pinned down. Building a booty is great, but protecting the spine is even cooler. So make sure your spine stays neutral from your upperback to your tailbone. Lastly, CONTROL THE WEIGHT.
There you have it my friend. Feel free to try all three in one workout if you wish. You can also take a peek at my 6 Week Transformation options if these three exercises speak to your flex soul.
Much Love.
One Response
Hi Annie,
Thanks for these…how many reps/sets do you recommend? Thank you 🙂
Michelle