My go-to exercise for strengthening and toning hamstrings and glutes. You can do this with a barbell, kettlebell or dumbbell. Ladies, we are much stronger than we give ourselves credit for! Start off light but aim to work up to at least half bodyweight when you improve. Lift heavier weight and do fewer reps; if you are going past 12 reps it’s time to increase the weight!
- Start with the weight on the ground and positioned close to your shins. Your knees are slightly bent, back straight and chest up. If you’re using a kettlebell or dumbbell put the weight between your feet.
- Push your hips back, bend your knees and pick up the weight, keeping it close to you at all times. Stand up straight as we’re now ready to start!
- Push your hips back as far as they go without falling over, whilst maintaining a flat lower back and holding your core tight. Unlock your knees a touch while the weight is descending but only a touch! This will keep the effort on your hamstrings and glutes.
- Once your hips do not go any further and you can lower the weight no more, pause briefly, then push your hips forwards and lift your chest up to return to the start position.
- Start off with three sets of six to eight reps and rest 30 - 60 seconds between the sets.