Firm Tight Legs - Exercises To Develop Hamstring Glute Tie-In
addition to a recent article I wrote about the hamstring glute tie-in,
I have decided to elaborate with some more effective exercises to
target this area. You know the area, where your upper leg and lower
butt become one? Or, for some us where the butt sags over your thighs!
One of the best ways to target this area is to work within the
lower 90 degree angle of the knee and hip bend. Frog walking is
a killer on this area but for those with bad knees, it's probably
not the best choice and I don't suggest you perform this exercise.
Frog walking is where you crouch down on your feet so that your
butt is almost touching the back of your heels or the Achilles area.
Now, in this position start walking forward while never rising beyond
a 90 degree knee bend. Try to get this technique down until you
can do it smoothly with larger steps. I recommend doing 10-20 steps
Pop squats are another great exercise for the hamstring glute tie-in.
You will begin in the same position as the frog walk, while rising
up to a 90 degree bend in the knees as if you are sitting in a chair
without the actual chair. Hold that position for a 5-10 second count
then stand all the way up and immediately drop back down to crouch
position again, with your butt on your heels. Repeat this for 10-15
With all of these exercises, your knees will go beyond the toes
slightly, so you must have injury free knees and also make sure
to use the utmost control with your movements. These are unconventional
exercises but they can be performed safely if you go nice and slow.
The 90 degree hold is one I remember from grade school when they
would take us outside on nice mornings and make us do some exercises
in order to burn us out a little before class started. It really
worked because I was tired as heck after I did them! We would lower
into a 90 degree knee bent squat. Some of us were allowed to lean
on a wall but it did not help that much. We had to hold this position
for 60 seconds and do it 2-3 times. This exercise would usually
have a few kids crying in agony! As an adult female, I now find
myself torturing my own body while doing this same exercise in the
gym to get that nice tight swoop in the hamstring glute tie-in!
The last exercise is the drop squat. You will drop into the crouch
position mentioned in the first 2 exercises while ensuring you do
not use any leg muscles at all to get there. Then for a 10 second
count, slowly rise up to a standing position. Then immediately drop
back down and resume another 10 second rise for 5-10 reps total
with each set. Try to feel like you're holding your belly button
into your lower back throughout this exercise to make sure you really
hit the right muscles. Engaging the abs will recruit the hamstring
glute tie-in extremely well.
Stretching after each exercise is very important and it's the only
way you will be able to effectively perform each movement. You cannot
progress if you fail too quickly which is what will happen without
the benefits of stretching and proper recovery.