What are some bodyweight exercises(other than single leg bodyweight deadlifts) I can do to strengthen my hamstrings/glutes?
I don't have access to weights currently and am on a bodyweight program involving bodyweight squats, pull ups, push ups and dips.
I have tried doing single leg bodyweight deadlifts but they simply don't work for me and nobody seems to have the answer as to why.
So I'm looking for some bodyweight alternatives for hamstring/glute strength.
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06-24-2015, 05:26 AM #1
Bodyweight exercises for hamstring/glute strength?
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06-24-2015, 06:05 AM #2
Glutes
Below is articles/video on how to train the glutes.
These movement work the glute differently and more effectively than deadlifts.
ABC – Single Leg Glute Bridges vs. Single Leg Hip Thrusts
http://bretcontreras.com/abc-single-...g-hip-thrusts/
Frog Pumps: A Highly Effective Bodyweight Glute Activation Drill
http://bretcontreras.com/frog-pumps-...ivation-drill/
Hamstring Curls
Ab Wheel Hamstring Curl
https://www.youtube.com/watch?v=kAYQoo9olfU
The Ab Wheel works but it a pain to deal with.
Furniture Sliders Hamstring Curl
https://www.youtube.com/watch?v=7cEsjjj3L5g
The furniture sliders are cheaper and MUCH easier to work with.
Hamstrings Razor Curl Video
https://www.youtube.com/watch?v=inK7ys8qzLM
The "Hamstring Razor Curl" on a Glute Ham Bench is one of the best movement there is.
Glue Ham Bench Razor Curl Video
https://www.youtube.com/watch?v=inK7ys8qzLM
This is a very effective hamstring exercise.
NO Glute Ham Bench, NO Problem
The Razor Curl can be preformed with an Ab Wheel.
Instructions
1) Have someone anchor your back legs by pressing down on your ankles.
2) Do NOT "Curling" and you pull back with the Ab Wheel, which make it an ab movement.
3) Maintain a Plank Position with your abs.
4) Pull back on the Ab Wheel using your hamstrings.
If you the "Ab Wheel Razor Curl" correctly, it will fry you hamstrings!
Kenny CroxdaleI guarantee it will Never work, if you Never try it.
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06-24-2015, 08:23 AM #3
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06-24-2015, 05:14 PM #4
As far as lower body goes, you can do all of these without weights or equipment: goodmornings, glute bridges, lunges, squats for compounds; hyperextensions, leg extensions, leg curls, and calf raises for isolations.
Back to basics full body routine: https://pastebin.com/5BgKgrMv
Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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06-24-2015, 05:15 PM #5
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06-24-2015, 05:30 PM #6
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06-24-2015, 06:14 PM #7
Bookmarks