31 Days to a Better Butt – Day 5 – Hamstring Hell

31 Days to a Better Butt - Hamstring Hell

Butt Fact: Glute size is highly dependent on genetics, but can be modified through training.

Hamstring Hell

Hamstring Hell is a set of 3 related exercises done with a stability ball. You can do any one of them or all of them in succession. Part of the difficulty with these exercises is stabilizing yourself on the ball. It may tend to roll away from you at first. If you have trouble with it, you can do the first 2 exercises with your feet on a low bench or chair. As you get stronger, you can use a stability ball pushed up against the wall for support. Then progress to stabilizing the ball yourself. As with all posterior chain exercises, concentrate on squeezing your glutes.

Exercise 1

  1. Lie on your back with your heels propped up on top of a stability ball, toes pointed up.
  2. Keeping your knees straight, with arms down by your side, lift your hips until your body is in a straight line from heels to shoulders.
  3. Squeeze your glutes at the top for a couple of seconds and lower your hips back down.
  4. Repeat for 15 to 20 reps.
Hamstring Hell Start

Start exercise 1 of hamstring hell with feet up and butt down.

Hamstring Hell Step 2

Raise hips and squeeze glutes keeping body straight.

Exercise 2

  1. Lie on your back with your knees bent and your feet on the stability ball.
  2. Keeping the ball steady, raise your hips.
  3. Squeeze your glutes at the top for a couple of seconds and lower your hips back down.
  4. Repeat for 15 to 20 reps.
Hamstring Hell Step 1

Start exercise 2 with feet on stability ball and knees bent.

Hamstring Hell Step 2

Keeping ball steady, raise your hips and squeeze glutes.

Exercise 3

  1. Lie on your back with your lower legs and feet on top of the stability ball.
  2. Lift your hips and roll the ball in toward your body at the same time.
  3. Keeping your hips up, roll the ball back outward in a controlled manner.
  4. Repeat for 15 to 20 reps.
Hamstring Hell Step 1

Start exercise 3 with heels and calves on ball.

Hamstring Hell Step 2

Start rolling ball in toward yourself and lift your hips at the same time.

Hamstring Hell Step 3

Finish rolling ball in as you lift your hips as high as you can, squeezing your glutes at the same time.

Hamstring hell is another group of exercises I did during hamstring rehab. Now I do it for strengthening my hamstrings and glutes in general.

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3 Responses to 31 Days to a Better Butt – Day 5 – Hamstring Hell

  1. David Nash says:

    I love me some Hamstrings!
    Romanian or Straight Leg Deadlift is another great exercise to develop the Posterior Chain Muscles.
    This YouTube video show the Partner Glute Ham Raise, an evil eccentric Hamstring Grinder, which I used to build up my posterior chain after I torn my hamstring. Give it a try, but be causes!

    https://youtu.be/oa6Ai5ty6oY

    • Joan says:

      I’ve done these a couple of times in my workouts, but never as well or as controlled as the girl in the video! Lol. I pulled my hamstring a couple of years ago doing HIIT sprints and lost a whole season of running. I still do a lot of extra hamstring and glute exercises, especially since I strained my lower back in April. It’s always something, isn’t it? 🙂 Thanks so much for visiting my blog!

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