Hamstrings and Glutes

The drill activates the glutes and hamstrings. The back of the legs should begin working during the small movement. The drill is intended to encourage hamstring and glute engagement. The exercise develops hamstring loading and glute engagement needed for single-leg hinging. The glutes may also be felt during the drill. Digging the heels into the chair is performed while keeping the back flat. The backward slide continues until the working-leg hamstrings reach a stretched position. The scooped hip position encourages the glutes and hamstrings to contribute to the movement. Driving the hips forward creates hip extension that works the hamstrings and glutes concentrically. The bowing motion should drive the lowering phase rather than active lifting of the kettlebell. The hip position helps set the pelvis before the overhead reach portion of the drill. The kettlebell should remain relaxed in the hands so the posterior chain receives the intended emphasis. Driving through the front heel to stand activates the posterior chain muscles during the concentric phase. The glutes and hamstrings are trained alongside the quadriceps in the pause reverse lunge. The exercise works the glutes and h…