Glute Hamstring Thrusts To Build Muscle

The hamstrings and glutes are crucial to speed development and overall strength.  Unfortunately, they are often neglected.


I picked through my archives and found two videos for you.  This first one is an exercise we have been calling a Glute Ham Thrust (instead of a squat thrust).  If you like this video please comment answering this question:

What glute and hamstring exercises do you include in your workouts?

If we reach 25 people sharing their thoughts I’ll post the next exercise (actually an effective complex of exercises) for the posterior chain.

Glute Ham Thrusts

Post your comments and please give the video a “THUMBS UP” on youtube!  Thank you.

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Short post today since we are putting a TON of work into the upcoming Accelerated Strength Development Seminar!

- Joe Hashey, CSCS -

PS.  Don’t forget to pick up your copy of Bull Strength before there are some major changes…


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  • jhashey

    Reply Reply October 26, 2010

    [New Post] Glute Hamstring Thrusts To Build Muscle – via #twitoaster

  • Jerry Shreck

    Reply Reply October 26, 2010


    Great little combo with the dumbbells and I like the pyramid scheme! Hmmmm, I am heading to the weight room for a workout-this is not planned but I think it just got added to my workout today! Thanks but I will probably hate you later!!

  • Matthew Friedman

    Reply Reply October 26, 2010

    I alternate my posterior chain exercises between RDLs, Good Mornings, and reverse hypers.

  • DShinabarger

    Reply Reply October 26, 2010


    Great workout, I’ll give it a try this week. I could see where this would help build glute strength for a variety of sports and help with cardio too.

    • Thanks for the comments @Matthew, @Dshinabarger, @Malcolm, @Theirry, and my boy Jerry!

      I know this one is simple and straight forward, so I’m glad you have liked it! The complex is a little more…ummm complex…ha

      Thanks again!


  • Daniel Iaciofano

    Reply Reply October 26, 2010

    Nice Joe!

  • Malcolm

    Reply Reply October 26, 2010

    Great little combo mate

  • Thierry Sanchez

    Reply Reply October 26, 2010

    I do glute ham on valslides, barbell hip thrusts or bridges and swings.
    If I have access to a GHD bench I include them, rack pulls are great too.

  • Chuka

    Reply Reply October 26, 2010

    I do RDL’s (with and without weights) and good mornings also.

  • Josh Rosen

    Reply Reply October 26, 2010

    nice exercise. I’ll try it tomorrow when I do legs

  • phil

    Reply Reply October 26, 2010

    very nice, I like single leg RDL with a kettlebell or dumbbell, Followed by a bunch of KB snatchs,

  • Matt

    Reply Reply October 26, 2010

    It amazes me how you just keep on churning out ‘quality’ info. Smashing it!!

    Mate I like heavy KB swings and Glute Ham raises (either on a GHR bench, or on the floor with fixed feet, or leveraging off a fit ball with feet under a bench or something). Obviously Rom DL’s are good too. I’ll throw these into my workout this arvo.

    Keep it coming mate!!


  • gene

    Reply Reply October 27, 2010

    Glute ham thrusts looks like a good addition to a warm up routine.

  • Jim

    Reply Reply October 27, 2010

    I love this exercise. I am mostly concerned with my vertical, so I think I will add a set of these after each set of BB hip thrusters and SLDLs for quickness and coordination.

  • Gabe

    Reply Reply October 27, 2010

    Ill give these a try. Seems like a nice alternative/compliment to kettlebell swings and squat thrusts.
    I (heart) pyramids as well.


  • Randy

    Reply Reply October 28, 2010

    My primary “isolation” exercises that specifically target the glutes and hamstrings are: RDLs, Single-leg Glute/Ham Raises on sliders or a stability ball, Single-leg Hyperextensions, and Leg Curls. I know Leg Curls are frowned upon by a lot of trainers, but they provide good carry-over for the guard in my primary sport of submission grappling.

    I also do lots of swings, snatches, hill sprints, etc.

  • steve

    Reply Reply October 28, 2010

    Joe – godd work – I like to incorporate fast movement ham execerises – One ias a straight Axe Kick – Raising one leg up in front of you as far as possible and then pulling it back down to about 12″ – 18″ behind your stationary leg – you can alternate or do about 10each leg and switch – This a a good hip flexor and hammy move stretch and stengthen. I also use reverse hypos, and glut ham raises, RDLs.

    Looking forward to the complex.


  • Rhea Morales

    Reply Reply October 28, 2010

    I’m loving it! I’m all for increasing speed without running so lets have the next exercise please.

  • Scott F.

    Reply Reply October 28, 2010

    I love RDL’s & pelvic bridging w/ shoulders on one bench & feet on another bench or stability ball.

    • Thanks Scott for mentioning bridging! Excellent training.


    • Thanks Rhea! I just want to make sure at least 25 people are interested so that the few hours it takes to edit and create the video won’t be wasted. Oh, and I have a third movement coming your way as well if we hit 25!

      Enjoy your weekend,


  • strength training for wrestling

    Reply Reply November 4, 2010

    Great stuff as usual Joe! Is it worth performing this with a kettlebell and stepping through to perform a single swing or would that change things too much?

  • David

    Reply Reply December 19, 2010

    Thanks Joe! This will definitely be a great exercise for me during hockey season. I do not like too many heavy exercises that I can’t skate as well for a couple days, but I still need to make gains for football. This could solve some of that problem.

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