Name: Playbook - Samantha Gash - Glutes & hamstrings
Uploaded: 2023-08-16T16:08:52.383Z
Duration: 80 min
Description: Glutes & hamstrings

Working the glutes and hamstrings can provide several benefits, including:

1. Improved Lower Body Strength: Working the glutes and hamstrings can help you build strength in your lower body, which can improve your ability to perform everyday activities and reduce your risk of injury.

2. Enhanced Athletic Performance: Strong glutes and hamstrings are essential for many athletic movements, such as running, jumping, and squatting. By strengthening these muscles, you can improve your performance in these activities.

3. Better Posture: The glutes and hamstrings are important for maintaining good posture. Strengthening these muscles can help you maintain a neutral spine and reduce the risk of developing back pain.

4. Reduced Risk of Knee Injuries: The glutes and hamstrings help stabilize the knee joint, reducing the risk of knee injuries, such as ACL tears.

5. Increased Metabolism: The glutes and hamstrings are large muscles that require a lot of energy to work. By working these muscles, you can increase your overall metabolism, which can help you burn more calories throughout the day.

6. Improved Appearance: Working the glutes and hamstrings can help tone and shape these muscles, giving you a more defined and athletic appearance.

Single leg curls, also known as single-leg hamstring curls, involve working one leg at a time on a hamstring curl machine or with resistance bands. Some benefits of incorporating single-leg curls into your workout routine include:

1. Improved Balance and Stability: Single-leg curls require you to balance on one leg while performing the exercise *(if you do not have a standing single leg machine, lying leg curl is ok*). This can help improve your balance and stability, which can benefit your overall athletic performance and reduce your risk of injury.

2. Enhanced Isolation of the Hamstrings: Single-leg curls allow you to isolate and target the hamstrings of one leg at a time, which can be beneficial for correcting muscle imbalances between the two legs.

3. Increased Muscle Activation: Single-leg curls can increase the activation of the hamstrings, as well as other muscles in the legs and core, as you work to maintain your balance during the exercise.

4. Reduced Lower Back Strain: Single-leg curls can be a good alternative to traditional hamstring curls, which can place strain on the lower back. By isolating one leg at a time, you may be able to perform the exercise with less strain on your lower back.

5. Improved Athletic Performance: Strengthening the hamstrings with exercises like single-leg curls can improve your overall lower body strength, which can

Single Leg Curl

Single-leg Romanian deadlifts (RDLs) are a unilateral exercise that target the hamstrings, glutes, and lower back. Some benefits of incorporating single-leg RDLs into your workout routine include:

1. Improved Balance and Stability: Single-leg RDLs require you to balance on one leg while performing the exercise, which can improve your balance and stability. This can be particularly beneficial for athletes or anyone looking to reduce their risk of falls and injuries.

2. Enhanced Isolation of the Hamstrings and Glutes: Single-leg RDLs allow you to isolate and target the hamstrings and glutes of one leg at a time, which can be beneficial for correcting muscle imbalances between the two legs.

3. Increased Muscle Activation: Single-leg RDLs can increase the activation of the hamstrings, glutes, and lower back muscles, as well as the smaller stabilizing muscles of the hip and ankle.

4. Improved Hip Mobility: Single-leg RDLs require you to hinge at the hip, which can help improve your hip mobility and flexibility.

5. Reduced Lower Back Strain: Single-leg RDLs can be a good alternative to traditional RDLs, which can place strain on the lower back. By focusing on one leg at a time, you may be able to perform the exercise with less strain on your lower back.

Staggered stance RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

4-6 sets 
8-12 reps

Glutes & hamstrings

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