At Home Glutes And Hamstrings

1. Stand tall against a wall with your head and back touching the wall.
2. Position your feet so that they are shoulder-width apart and a few inches away from the wall.
3. Rest your arms at your sides.
4. Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
5. Return to starting position by straightening your knees and standing tall again.

1. Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
2. Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
3. Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor.
2. Raise one leg off the floor and bend your knee up towards your chest. Yhis is the start position.
3. Perform the exercise by pushing down through your other heel and pushing your hips up, raising your glutes off the mat. Continue until your hips are in a straight line with your torso. Hold for a count of one.
4. Return to the start position by lowering your hip to the floor.
5. Complete all the repetitions for one set before changing legs.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the floor.
6. Pause then repeat.

1. Hold one rope end in each hand out to your sides with the middle of the rope behind you.
2. Keep the rope ends even with your hips.
3. Rotate your wrists to swing the rope up over your head.
4. As the rope  swings down in front of and towards you, jump over the rope with both feet.
5. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

• Stand up straight with your hands at your sides.
• Keep your back straight and your core tight.
• Forcefully press off the ground with the balls of both feet.
• Launch into the air and land softly on the balls of your feet.
• Focus the tension in the calf muscles, NOT the quadriceps.
• Repeat.

1. Get into a push­up position with hands under shoulders and body straight from head to toes.
2. Engage your core and bend your elbows, keeping them in towards the body.
3. Lower your body towards the floor.
4. Straighten your arms and quickly jump the feet forward to outside of the hands.
5. Jump back to starting position.

1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
3. Slowly lower the leg to the starting position and repeat with the other leg.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.

1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.

1. Stand tall with your legs extended straight.
2. Bend over from the hips and touch the floor with your palms flat on the floor.
3. Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.
4. Take small steps and walk your feet to your hands.
5. Continue for the desired amount of repetitions and then straighten up to the starting position.

1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
2. Place your hands out to your sides palms flat for stability.
3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
5. Return to the start position by lowering your hips back to the floor.
6. Pause then repeat.

1. Stand in front of a sturdy bench, box or other flat non slip surface that’s high enough that you must use that you have to use a lot of effort in order to jump up on top of it.
2. Stand with your feet shoulder width apart.
3. Bend your knees as if crouching or performing a squat.
4. In an explosive movement, push through your feet to jump up onto the landing area.
5. Make a soft landing by bending your knees as your feet touch down.You should land on both feet simultaneously.
6. Step down and repeat.

If you have difficulty landing in a balanced way, the platform may be too high. A variation for advanced athletes is to jump down backwards from the box. Only try this once you have mastered the basic form.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

1. Begin standing tall with a tight core. Your chest will be up and your gaze will be straight ahead. Bend at the knees and drive your hips back as you lower yourself into a squat position.
2. Launch yourself up while simultaneously twisting to the other side. Your body will perform a 180 degree turn in midair.
3. Land with bent knees and immediately go right into another jump squat, turning to the starting position. Repeat this alternating pattern.

1. Begin by standing tall with a straight back and tight core. Slightly bend the knees and push the hips back. Bring the hands up and keep the chest up. Feet should be shoulder-width apart.
2. Jump and launch yourself forward. Swing your arms back and use the momentum.
3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat.

1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
4. Start the exercise by raising you left leg higher than your right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

1. Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle.
2. Try to relax your core so that your back and abs are in a natural position.
3. Maintain this posture as you raise your right knee and bring it as close to your chest as you can.
4. Now raise your right thigh out to the side, keeping the hips still.
5. Kick your raised leg straight back slowly until it is in line with your torso.
6. Reverse the movement to return to the starting position.

1. Lie on your right side on top of a yoga mat or other soft surface.
2. Brace your core and make sure your body is in a straight line. Keep your right hand on the ground and your left hand on your hip.
3. Slowly lift the left leg into the air, keeping it straight during the exercise.
4. Slowly lower your left leg. Complete the set then repeat with the other leg.

1. Position yourself on all fours on a mat.
2. Position your hands underneath your shoulders and place your knees under your hips.
3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
4. Lower the knee without touching the floor and repeat the lift.
5. Once you’ve completed the reps on the right leg, switch legs.

1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.

1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
4. Start the exercise by raising you left leg higher than your right leg.
5. Then lower the left leg as you lift the right leg and so on.
6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.  Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6. Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

1. Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
2. Keeping your back straight, lower your body towards the ground by bending your knees.
3. As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
4. For a bonus, tense your glutes at the top of the movement.

1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
5. Hold for a count of one.
6. Push down through your front heel and extend both knees to return to the start position.
7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
8. Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.