Published on Apr 18, 2018
Thomas DeLauer here – creator of Science-Based Six Pack and lead trainer on SixPackAbs.com. Today, I want to focus on your posterior chain – the muscle group in the body consisting of the glutes, hamstrings, and lower back.
You see, guys always focus on leg workouts that are quad-dominant when it comes to the gym when, really, they should also be working the hamstrings too.
In reality, your legs should be built up in a 50%-50% split between your quads and hamstrings. This is important in order to prevent back injury and remain limber and mobile.
That’s why I have a few, quick at-home exercises you can start incorporating right now to help activate your hamstrings and even things out. Let’s get started:
1:08 – Hamstring Glute Bridges: 10-12 Reps Per Leg
Have your knees at about a 90-degree angle (you can put a chair or bench beneath you to assist in this). Begin by straightening one leg up to the ceiling while keeping your hands on the ground. To being the movement, pulse upward toward the ceiling, driving the bottom of your foot on your straightened leg up like a piston while digging the heel of the opposite foot into the chair.Then, switch legs and repeat.
2:50 – Partial Romanian Deadlifts: 8-10 Reps Per Leg
Grab a light-weighted dumbbell or even a half-gallon jug to use in your left hand. While standing up on your right foot, let the left leg travel backward and up while the weight in your left-hand descends towards the ground. When you reach your limit of how far you can get down, hold this position for 4-5 seconds, then return up and rest for 2 seconds. Repeat this for 8-10 reps, then switch to the other side.
4:00 – Founders Pose: 3-4 Holds
Start by standing at a shoulder’s width apart, with a slight bend in your knees and your hip bent and hinged. Puff your chest out, look forward, and raise your arms up above your head. Sit back as far as you can, and slide your butt back as far as you can. Hold this pose as long as you can until you feel your hamstrings and glutes activate. Then, send your arms behind you, holding this position as long as you can. Repeat this 3-4 times until your hamstrings and glutes are warmed up and good to go.
These exercises together only take 3-4 minutes to do every day, so I strongly suggest implementing them to get your legs back in balance and improve your posterior chain.
I go over a complete at-home routine I use, along with the #1 proven method for burning fat, fast in another video I just posted. Just go to Science-Based Six Pack to see it now.
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See you next time,
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