Favorite bodyweight / calisthenic exercises for glutes and hams?

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theflyingpelican
theflyingpelican Posts: 42 Member
in Fitness and Exercise
Trying to target this area for toning because my aerial training pretty much covers my upper body and core in that department. Gimme what ya got! =)

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  • c_aw
    c_aw Posts: 128 Member
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    deadlifts and all different type of squats, back extensions etc
  • mrbyte
    mrbyte Posts: 270 Member
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    Limiting it to body weight it would be stair climbing using double the stride length.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
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    Bodyweight...

    - single leg romanian deadlift
    - single leg squats
    - single leg glute bridge
    - front planks with hip extension
    - superman (iso-hold)
    - back raises
    -
  • theflyingpelican
    theflyingpelican Posts: 42 Member
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    mrbyte wrote: »
    Limiting it to body weight it would be stair climbing using double the stride length.

    Ooooh, nice one. I hadn't thought of that, but I could do a few rounds in the building where I work each day before leaving. Thanks!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
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    Sam_I_Am77 wrote: »
    Bodyweight...

    - single leg romanian deadlift
    - single leg squats
    - single leg glute bridge
    - front planks with hip extension
    - superman (iso-hold)
    - back raises
    -

    Agreed, plus glute/ham raises, but you need a station/setup for that.
  • aubyshortcake
    aubyshortcake Posts: 796 Member
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    single leg hip thrusts (shoulder elevated) owwwww
  • rick_po
    rick_po Posts: 449 Member
    edited December 2014
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    Bret Contreras Vacation Glute Workout

    Basically, Bulgarian split squats, single leg hip thrusts, and side lying hip raises.
  • marlenadew
    marlenadew Posts: 32 Member
    edited December 2014
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    theflyingpelican wrote: »
    Trying to target this area for toning because my aerial training pretty much covers my upper body and core in that department. Gimme what ya got! =)

    Question: Do you have kids?
    Edit: Oops never mind, you said bodyweight! ;) i skim read too much. Lol
  • ForecasterJason
    ForecasterJason Posts: 2,577 Member
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    Hip/glute bridge

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