Get Strong Glutes and Hamstrings With This 12 Minute EMOM

by Metabolic Meals

by Metabolic Meals

Updated Dec 7, 2021

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What does EMOM mean?

EMOM means “Every Minute On the Minute.”

Every time a new minute starts, you must try and complete the amount of reps prescribed within the min. If it takes you 20 seconds to complete the reps, then your rest will be 40 seconds.

These circuits can be done with multiple exercises and a variety of rep schemes depending on the training goals.

What are EMOMs good for?

EMOM’s are an efficient way to get a large volume of quality training completed in a short amount of time. With each successive set, fatigue will increase and so will the amount of muscle fiber recruited to perform each exercise. This is a recipe for getting stronger even while improving conditioning. Very few training methods can accomplish this.

When more technical lifts (deadlifts, squats, power cleans) are used in EMOM’s, technique is often improved. The short rest periods and multiple sets help the body develop and ingrain motor patterns without “overthinking” the lift. This applies more to a person who already has good form.

12 Min EMOM: Glutes & Hamstrings

The following EMOM is designed to target the glutes and hamstrings from multiple angles and functions. By alternating heavier, low rep sets for the deadlifts with higher rep, bodyweight “assistance lifts” the entire posterior chain will get worked-thoroughly!

*The deadlifts should be performed with approximately 70% of your 1 rep max.

  • Start
  • At Minute 1:00
    • 10 Reps Hip Extension to Hamstring Curl on Swiss Ball
  • At Minute 2:00
    • 5 Reps Barbell Romanian Deadlift
  • At Minute 3:00
    • 10 Reps Barbell Hip Thrust
  • Keep going for 12 Minutes

Technique Tips

Barbell Sumo Deadlift

  1. Set your stance. Your feet should be wide and externally rotated out so that they’re pointing towards the plates.
  2. Spread the floor with your feet. Basically this cue means to apply twisting pressure to the outside of your feet and actively pull your heels together.
  3. Drive your knees out while lowering yourself to the bar. Grab the bar with an over/under grip and little to no bend in the arms.
  4. Drop the butt down(only a few inches)while raising and opening your chest.
  5. You’re now ready to lift the bar in a straight line by engaging the hips, glutes and back.

Checkout the video breakdown on how to perform a barbell sumo deadlift and the 3 most common mistakes.

Hip Extension to Hamstring Curl on Swiss Ball

  1. With the legs straight and a “soft bend” in the knee, lift your hips by squeezing the glutes while also applying pressure Into the ball through your heals.
  2. Once the glutes are contracted and the hips are elevated, curl the ball towards you by flexing your hamstrings finishing with the weight on your toes.
  3. Reverse the motion under control until your legs are once again straight.
  4. Repeat for desired reps

Barbell Romanian Deadlift

  1. Starting in an upright position with the abs flexed, begin the movement by pushing your hips back.
  2. The barbell should be in contact with(or at least very close) to your legs at all times. You should always have a slight knee bend.
  3. A stretch in the hamstrings should be felt as you lower the bar and push the butt back. Contract from the hamstrings, glutes and back to lift the bar back up to the starting position.

Barbell Hip Thrust

  1. Start in a seated position in front of a bench, making sure the edge of the bench is pressing in the thoracic region of the upper back.
  2. Set the feet no wider than hip width pointed straight or slightly out.
  3. With the feet flat and knees over heels, apply pressure into the floor and drive the hips upward.
  4. The spine should be properly aligned with a straight line from the knees through the hips and to the shoulders. 

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