Competitive bodybuilding success hinges on showcasing a perfectly sculpted physique with exceptional muscle development. Athletes prioritize fine-tuning their physiques via targeted training in the lead-up to a show, striving for flawless muscularity, symmetry, balance, and separation.
Twenty-four-time Olympia-winning coach Hany Rambod put amateur bodybuilder Georgia Daniels through a glutes and hamstring workout, sharing invaluable tips for crafting a 3D lower body seven weeks from her next competition, the 2024 DC PRO-AM (June 8th). Check it out below:
Rambod’s Glute and Hamstring Training Tips
Rambod guided Daniels through the following six exercises:
Standing Leg Curl
Rambod instructs driving the hips into the machine’s pads to eliminate using momentum for better hamstring contraction at the top. “
It’s like a preacher curl for the biceps femoris.
Rambod recommends performing lengthened partials at the end of each set to maximize hamstring stimulation. A randomized controlled trial published in the European Journal of Sports Science supports this approach, showing that partial range of motion (ROM) training emphasizing the lengthened position resulted in greater hypertrophy than other ROM variations. (1)
Seated Abductor Machine
For seated abductors, the focus shifts to the muscles on the outer hips and thighs, including the gluteus medius, gluteus minimus, and Tensor Fasciae Latae (TFL).
Rambod instructs Daniels to contract the glutes throughout and use slow and controlled eccentrics. Staying in line with the training cues from the previous exercise, Daniels performed lengthened partials to mechanical failure.
Rambod adds a resistance band for the final set — one end looped around the weight stack, the other around Daniels’ mid-back. She sat upright while performing this exercise, leading to greater core stabilizer recruitment and constant tension on the upper glutes.
Standing Abductor Machine
Daniels transitioned to the standing abductor machine to further load the gluteus medius, gluteus minimus, and TFL. Rambod instructed Daniels to position herself closer to the machine’s handles, ensuring her thighs were parallel to the floor. This maximizes knee flexion and full glute engagement, unlike standing further away, which limits their involvement.
Belt Squat, Reverse Hyper & Hip Thrust Machine
The belt squat effectively trains the glutes, quads, and adductors by allowing for a full range of motion without straining the lower back. Rambod advises sitting back and lowering slowly to maximize glute engagement.
The reverse hypermachine isolates the glutes and hamstrings, emphasizing stretching the glutes at the bottom of the movement. Rambod has Daniels pause for three seconds at the top of her ROM for a deeper target muscle contraction.
Daniels concluded the workout with machine hip thrusts. Rambod emphasized pausing at the movement’s top to maximize muscle contraction.
Overall Tips
Rambod’s key tips to get the most out of a glute and hamstring workout:
- Maintain Proper Form: Rambod underscores the importance of good form in each exercise to maximize muscle activation and avoid injury.
- Use Challenging Weights: Sticking with lighter weights for an extended period can limit hypertrophy potential. Rambod recommends using challenging weights without compromising form.
- Use Lighter Weights on New Equipments: Start with relatively light weights and focus on slow eccentrics until you are comfortable with the machine’s movement mechanics.
References
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sports science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
