Favorite bodyweight / calisthenic exercises for glutes and hams?

theflyingpelican
theflyingpelican Posts: 42 Member
edited November 9 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! =)

Replies

  • c_aw
    c_aw Posts: 128 Member
    deadlifts and all different type of squats, back extensions etc
  • mrbyte
    mrbyte Posts: 270 Member
    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
    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
    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
    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
    single leg hip thrusts (shoulder elevated) owwwww
  • rick_po
    rick_po Posts: 449 Member
    edited December 2014
    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
    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
    Hip/glute bridge
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