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Many women desire the infamous glute-ham tie-in, but it’s easier said than done. To get this aesthetically pleasing look, focus on really feeling the muscle as you perform these exercises that will fire up and activate your glutes and hamstrings.
Next time you pick up any weight, focus, squeeze and hold the targeted muscle for a few seconds, then return back to the starting position. These super-effective moves will have you seeing results in no time.
Perform the following workout in a circuit style for best results and fat-burning benefits. Give yourself at least 30 to 45 seconds of rest before starting the next set. Remember to squeeze and hold your glutes and hamstrings at the top of the movement.
|\nBarbell Good Morning\n||\n4\n||\n12 to 15 reps\n|
|\nKettlebell Single-Leg Deadlift\n||\n4\n||\n10 on each leg\n|
|\nSwiss-Ball Hamstring Curl\n||\n4\n||\n20 reps\n|
|\nBarbell Glute Bridge\n||\n4\n||\n10 to 15 reps\n|
Barbell Good Morning
Begin with a barbell across the rear of your shoulders. Keep your back tight, shoulder blades pinched together and your knees slightly bent. Begin to bend at the hips and move your hips to the rear as you remain parallel. Your back should be arched and your spine in proper alignment. Reverse the motion back to the starting position.
Kettlebell Single-Leg Deadlift
Hold a kettlebell in one hand. Stand on one leg — the same side that you hold the kettlebell. Keep your knee slightly bent, bend at the hip and extend your free leg behind you for balance. Lower the kettlebell until you are parallel and then return to the start position.
Swiss-Ball Hamstring Curl
Lie on your back on a mat with your heels on the ball and arms flat on the floor. Lift your glutes up off the floor. Roll the ball toward you using your heels, and bend at the knees and hips. Stop when your knees are directly above your hips and roll the ball back out to the starting position.
Barbell Glute Bridge
Grab a barbell, place it across your hips and lie on your back with your feet flat and knees bent. Raise one leg off the ground and pull your knee to your chest. Place both hands firmly on the barbell, extend your hips upward and raise your glutes up off the ground. Lower your hips back to the starting position.
Tip: To make this move more challenging, elevate one leg to make it a single-leg glute bridge.
Heather Wilson-Phillips is a fitness model and transformation coach. She’s a TV host for Fierce N’ Fit Workouts, owner of the Fitness Empire and creator of the Fierce N’ 30 Challenge. Wilson-Phillips is a certified fitness and nutrition coach, lifestyle and weight management specialist, sports nutritionist, group fitness instructor and personal fitness chef.