Training The Glutes And Hamstrings | Glute-Ham Tie In

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Best Exercise For Glute-Ham Tie In

Are you looking to work on the development of your glutes and hamstrings? If so, the good morning exercise should be a staple in your programming.

It’s excellent for hitting the glutes and the hamstrings – the mythical “glute-ham tie in” region.

Keep in mind that most of us would need to get very lean to really see the separation between the glutes and the hamstrings. Typically you don’t want this area popping year round but we can use the good morning exercise to sculpt the area and give yourself more muscle there.

As females, we tend to carry more body fat in the thighs and glutes. This is totally normal and healthy! 

Building the glutes and hamstrings will give you a tremendous shape, and adding muscle can help to make the legs and glutes appear tighter.

How To Perform The Good Morning Exercise

Here are some quick cues for setting up and performing the good morning:

1. Barbell across traps

2. Feet shoulder-width

3. Neutral spine/flat back

4. Hinge at the hips/push your hips back as you lower upper body

5. Weight through heels

6. Think about bringing your upper body back to standing using just glutes/hams 

7. Constant tension/lighter weights used

Maintaining the hinge movement is key in this exercise. Keep your back flat and core tight as you go through the range of motion. You can also perform the exercise more slowly, as this will give you more time to focus on engaging the glutes and hamstrings. 

If you don’t have a barbell, you can use a dumbbell or plate that you’ll gently hold across your lower traps. 

What else would you like to see? 

Please let me know in the comments below. Thank you for being here ๐Ÿ™‚

Do you know someone who might want to try this exercise? Share it with them by choosing your options below…

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Erin Stern

Erin Stern

Erin Stern is a 2x Ms. Figure Olympia fitness model and bodybuilder who competes in the IFBB and has won over 14 titles. She is regarded as one of the greatest Figure icons in the history of bodybuilding. Join her newsletter to get her best fitness tips or join a program.

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