GLUTES AND HAMSTRINGS
+1 Feeder Set of 4-6 Reps (Before Working Sets)
3 Working Sets x 8-10 Reps
Control the eccentric, 3-4s on the way down.
How To:
Setup (Smith Machine):
Set the bar just in front of your thighs.
Stand with feet about hip-width apart, toes slightly turned out.
If “elevated,” stand on a small plate/platform to increase range of motion.
Grip the bar just outside your thighs, soften your knees, brace your core.
Movement:
Push your hips back like you’re closing a car door, keeping the bar close to your legs.
Lower the bar slowly (about 3–4 seconds) until you feel a strong stretch in your hamstrings, keeping your back flat.
Stop before your back rounds—no need to touch the floor.
Drive your hips forward and squeeze your glutes to stand back up tall.
Dumbbell Option:
– Hold a dumbbell in each hand at your sides or in front of your thighs and follow the same hinge pattern.