I created a new routine targeting my glutes and hamstrings last week and really burned them up! If you want to get your shapely, sexy backside on, emphasize glute and ham exercises regularly. To keep the burn alive on subsequent workouts, increase the weight and mix it up by changing the number of reps and sets. I added leg presses (quads) and calf exercises for balance.
Hacksaw squat – Tough variation of the lunge using dumbbells.
Hamstring curl – These are harder than they look! Start with a light dumbbell.
Reverse lunge – An old favorite using dumbbells or a barbell.
Lying leg curl – A staple of hamstring muscle building.
Leg presses – Just to hit the quads too but also hits the glutes.
There’s still many more glutes/hamstrings exercises I can incorporate! Obviously I want strong quads as well, so every other week I’ll integrate more quad exercises than glute/ham exercises. Are you seeing the results you want?