Short, Effective Workout For Your Glutes and Hamstrings

by Angie Miller

This week I decided to share a short video clip of a few exercises I love to do for the glutes and the hamstrings. I actually did these three exercises in my Core & Strength Fusion workout, and I still do them quite frequently in my fitness classes. I think they’re very effective, they require little set-up, and they really help develop strong, stable posterior muscles. All you need is an exercise band with a handle, and a mat.

I love working with exercise bands for three reasons:

  1. They offer variable resistance, which means that the resistance varies throughout the range of motion, making them more dynamic than dumbbells or barbells. This is good, because resistance bands offer your muscles a different type of challenge.
  2. They travel well. They fit easily into a suitcase with very little weight or bulk, so you can take them anywhere, anytime.
  3. With resistance bands you create the resistance you want, so you can make the exercise as easy or difficult as you wish.

A few tips to keep in mind when you perform these exercises:

  1. Be sure to do the spinal check that I recommend at the beginning of the video. You want to inhale and sway, then exhale and arch your back until you find neutral. Make sure that your back is “flat enough to play a board game” on it, and keep your head in line with your spine. 
  2. Ensure that the resistance band stays taught throughout the movement so there is no slack in the band. Remember that you create resistance you want with an exercise band, and the less slack you allow the more effort you put in to the exercise. 
  3. I recommend 16 repetitions of all three exercises on each leg.

Let me know what you think of these exercises, and feel free to offer suggestions for future exercises including body parts you’re especially concerned about. Questions are always welcome.

- Angie

Angie Miller is the star and creator of the Bedroom Body™ Workout and other top selling exercise DVD’s. Passionate about fitness and education, Angie teaches at Northern Illinois University and is a Certification Specialist for the Aerobic and Fitness Association of America (AFAA). She is a freelance writer, group fitness instructor, personal trainer, and proud mom. Learn more about Angie at:


By Collage Video | | Angie Miller, Weekly Blog | 1 comment
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  • Tamera Roe - October 21, 2014

    love this exercise,I have been doing it once a week with the band or weight for about a year. Still burns like crazy lol.
    Love to see some of your info on core moves, I know u mentionedu can’t spot reduce. Looking for more moves for muffin area.
    Your blog rocks!!!

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