Important: This article is for informational purposes only. Please read our full disclaimer for more details.
If you want strong, powerful legs—and let’s be honest, who doesn’t?—you can’t ignore your glutes and hamstrings. These muscles do way more than just look good in jeans. They power your runs, help you lift heavier, and keep your lower back happy. But here’s the thing: not all exercises are created equal. Some are just… meh. Others? Absolute game-changers.
Which ones should you be doing? Let’s get into it.
1. Romanian Deadlifts (RDLs)
If you’re skipping RDLs, you leave serious gains on the table. This move is pure gold for your hamstrings and glutes. It stretches them under load, forcing them to grow stronger. Plus, it teaches you proper hip hinge mechanics, which translates to better performance in almost every lower-body movement.
Pro Tip: Keep your back flat, push your hips back, and lower the bar just below your knees (or until you feel a deep hamstring stretch). The key is control—no bouncing!
2. Hip Thrust
Want stronger, rounder glutes? Hip thrusts are your best friend. There’s a reason every strength coach swears by them: they directly target your glutes better than almost any other exercise.
Why they work: They load your glutes in full hip extension—where they’re strongest. That means more muscle activation, more strength, and yes, more shape.
How to do it right: Sit with your upper back against a bench, roll a barbell over your hips, and drive through your heels to lift. Squeeze at the top like you’re trying to crack a walnut between your cheeks (trust me, it helps).
3. Bulgarian Split Squats
A brutal but necessary evil. If you want bulletproof legs, these should be in your routine. They not only hammer your glutes and hamstrings but also challenge your balance, stability, and mental toughness.
Quick setup: Prop one foot behind you on a bench, lower yourself down with control and drive up through your front heel. Your glutes will hate you—but in the best way possible.
4. Nordic Hamstring Curls
This one separates the casual gym goers from the serious lifters. Nordic curls are next-level hard, but they’re one of the best ways to strengthen your hamstrings eccentrically (which helps prevent injuries).
Modification Tip: Can’t do a full rep yet? That’s normal. Try using a resistance band for assistance or just work on slowly lowering yourself down.
5. Good Mornings
A bit old-school but still ridiculously effective. Good morning. Strengthen your posterior chain (glutes, hamstrings, lower back) while reinforcing proper hip hinge mechanics. Just start light—your hamstrings will thank you.
6. Glute Ham Raise (GHR)
If your gym has a GHR machine, use it. This exercise builds serious hamstring and glute strength while reinforcing knee stability. It’s not easy, but it pays off big time.
Wrapping It Up
At the end of the day, the best exercises are the ones you do consistently. Want stronger, more defined glutes and hamstrings? Pick a few of these, train them hard, and give it time.
Now, what’s your excuse? Get to work.
