Top 7 Exercises for Growing Strong and Toned Glutes and Hamstrings

Building strong and toned glutes and hamstrings isn’t just about aesthetics—it’s about improving performance, reducing injury risk, and boosting overall strength. Whether you’re an athlete, a weekend warrior, or just looking to enhance your fitness, strengthening these muscles is key. This guide will take you through the Top 7 exercises for growing glutes and hamstrings, with tips on technique, effectiveness, and how to fit them into your routine.

1. Banded Hip Extension – Activating the Posterior Chain

The Banded Hip Extension is a fantastic exercise to warm up the posterior chain, specifically targeting the glutes and hamstrings. This move also requires minimal equipment—a resistance band and a sturdy anchor, like a rig post.

How to Perform:

1. Attach the band to a rig or something stable.
2. Step into the band and position it in your hip crease.
3. Kneel down with your knees wider than hip-width apart.
4. Hinge your hips back, letting the band pull you gently towards the anchor.
5. Extend your hips forward, squeezing your glutes to complete the motion.

This drill is excellent for waking up the glutes and preparing them for heavier movements. It’s a low-impact exercise, making it ideal for beginners or those wanting to prevent back strain while activating their glutes.

2. Bulgarian Split Squat – One Leg, Big Gains

The Bulgarian Split Squat is a powerful unilateral exercise for targeting the glutes and hamstrings. It also builds balance and coordination, making it a highly effective move for anyone looking to grow stronger posterior muscles.

How to Perform:

1. Stand about two feet away from a bench with your back foot elevated.
2. Keep your front shin vertical to ensure you’re focusing on the posterior chain.
3. Lower your hips back and down until your front thigh is parallel to the floor.
4. Squeeze your glutes and drive through your front heel to return to standing.

For glute emphasis, make sure to keep the weight in your front heel and maintain a forward torso angle. You can adjust the load by using dumbbells or a barbell, depending on your experience level.

3. Dumbbell Sumo Squat – Keep the Tension in the Glutes

The Dumbbell Sumo Squat is an excellent way to target the glutes and hamstrings. By keeping a wide stance and focusing on the lower half of the movement, you keep constant tension on the muscles.

How to Perform:

1. Stand with your feet wider than shoulder-width, toes slightly turned out.
2. Hold a dumbbell with both hands in front of you.
3. Lower into a squat, keeping your hips pushed back and your torso slightly forward.
4. Push through your heels and squeeze your glutes to rise halfway up, maintaining tension at the top.

This move builds incredible strength in your lower body while also working the inner thighs. Try 3 sets of 10-12 reps, focusing on control and tension throughout the movement.

4. Deficit Lunge – Elevate Your Gains

The Deficit Lunge adds a new layer of difficulty by placing you on an elevated surface. This extra range of motion increases the stretch on your glutes and hamstrings, providing a deeper muscle activation.

How to Perform:

1. Stand on an elevated surface, such as a step or small box.
2. Step one foot back into a reverse lunge, keeping your shin vertical.
3. Lower your back knee towards the ground while keeping your weight in the front heel.
4. Drive through the front leg to return to standing, then repeat on the other side.

This movement can be performed with bodyweight or additional resistance, like dumbbells or a barbell. Start with a lower deficit and gradually increase as you gain strength and flexibility.

5. Single-Leg Romanian Deadlift (RDL) – Balance and Strength Combined

The Single-Leg RDL is a phenomenal exercise for targeting the glutes and hamstrings while also improving balance and stability.

How to Perform (Version 1):

1. Stand with one foot slightly back as a kickstand.
2. Hold a dumbbell in the hand opposite to the front leg.
3. Hinge at your hips, sending your glutes back as far as possible while keeping a slight bend in your front knee.
4. Drive through your front heel and squeeze your glutes to return to standing.

How to Perform (Version 2):

1. Instead of using a kickstand, place your non-working foot on a wall behind you.
2. Perform the same hip hinge, reaching your glutes back while maintaining stability from the wall.

This exercise stretches and strengthens the hamstrings while also improving balance and coordination, making it a must-have in any lower body routine.

6. Traditional Romanian Deadlift – Master the Hip Hinge

The Traditional RDL is a fundamental movement for developing strong hamstrings and glutes. The key to maximizing this exercise is mastering the hip hinge.

How to Perform:

1. Stand with your feet hip-width apart, holding a barbell or dumbbells.
2. Keep a soft bend in your knees and hinge at your hips, pushing them back as far as possible.
3. Lower the weight along your shins while maintaining a straight back.
4. Squeeze your glutes to drive your hips forward and return to standing.

This move can be performed with various equipment, such as kettlebells, barbells, or dumbbells, depending on your preference and skill level.

Source: BOXROX

7. Traditional Back Squat – A Glute and Hamstring Staple

The Back Squat remains a staple for building overall leg strength. While it’s often considered a quad-dominant movement, it can be tweaked to target the glutes and hamstrings.

How to Perform:

1. Set a barbell on your back, standing with feet shoulder-width apart.
2. Lower into a squat by pushing your hips back and down, keeping your chest up.
3. Focus on driving through your heels and engaging your glutes as you rise to standing.

To emphasize the glutes and hamstrings, keep the weight in your heels and maintain a slight forward lean.

These top 7 exercises for growing strong and toned glutes and hamstrings will provide the foundation for a well-rounded lower body workout. By focusing on proper technique, progressive overload, and consistent training, you’ll see improvements not only in strength and muscle size but also in performance across other exercises.

Remember to balance your training with rest and recovery, and consider incorporating warm-up drills and accessory movements, like banded kickbacks or hamstring curls, to optimize your glute and hamstring growth.

You will also like:

5 Types of Squats for Incredible Lower Body Strength and Attractive Legs and Glutes

Good Leg Workouts at Home for Stronger Quads, Hamstrings and Glutes

2 Must-Do Exercises for Bigger Legs – Hit Your Quads and Hamstrings