Adding weight gradually to your workouts will build strength.
Working your hamstrings and glutes is easy once you know which exercises target these muscle groups. Perform the exercises two to three times per week, leaving at least one day in between workouts to allow the muscles to recover. Strong hamstrings and glutes are necessary for all types of sports and a weak set of hamstrings, in particular, can lead to injury. Perform these exercises in a controlled manner and never use weight that is too challenging for you.
Instructions
1. Perform leg curls on a leg curl machine. Lie down with your stomach resting on the cushion of the leg curl machine. Place your heels behind the cushioned bar that is weighed down with weights. Using only your hamstring and glute muscles, pull this bar toward you using a weight you are comfortable with, and then lower the bar. Perform 10 to 12 repetitions for three sets; each repetition should last up to four seconds.
2. Perform squats either using only your own body weight or using a weighted barbell. With your feet at shoulder width apart, and a barbell placed across your shoulders, lower your body to a squatting position, then return to a full standing position. Repeat 10 to 12 times for three sets.
3. Perform jump squats. Lower your body to a squatting position so your butt almost touches the ground, then jump upward, with your feet leaving the ground. Perform as many as you are comfortable with, but allow yourself to feel the burn.
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