Glutes and Hamstrings

I do legs twice a week. One day a quad emphasis and the other a glute and hamstring emphasis. I do this because 1 my positerior chain is really weak so I want to really make sure I isolate my hamstrings and glutes on their own, and 2 I have always been quad dominant so I enjoy making sure my quads are condtioned. I am trying to get quad separation so isolating them will help me achieve this look.

The video posted below are single leg reverse power squats. You don't need much weight here, as doing them with one leg will be hard enough. This isolates the hamstrings and especially the glutes. You will definately feel the burn here! Make sure you press through the heel to really get that glute activation and not mess up your knees! I did 10 reps each side for 4 sets. After that I continued to do reverse power squats but with both legs and higher weight, that way my glutes were already slightly fatigued when I started this set.

Hope you all have a great week!!

Marisha