24X Olympia winning coach Hany Rambod sits down with 2023 Mr. Olympia Derek Lunsford to talk about his favorite exercises for glutes and hamstrings.
Derek attributes his success to belt squats, adductors, hip thrusts or glute bridges. He emphasizes that Bulgarian split squats and lunges really had an effect on his success in winning the Mr. Olympia title. Hany's favorites include walking lunges, which he notes are very underrated, and occasionally doing kickbacks for the mind-muscle connection.
Pro Tip: Derek likes to warm up with variations of hamstring curls and straight leg deadlifts, preferably with the barbell, but he notes that dumbbells are also effective, especially if you vary the speed of the repetition and the position of the feet.
Derek attributes his success to belt squats, adductors, hip thrusts or glute bridges. He emphasizes that Bulgarian split squats and lunges really had an effect on his success in winning the Mr. Olympia title. Hany's favorites include walking lunges, which he notes are very underrated, and occasionally doing kickbacks for the mind-muscle connection.
Pro Tip: Derek likes to warm up with variations of hamstring curls and straight leg deadlifts, preferably with the barbell, but he notes that dumbbells are also effective, especially if you vary the speed of the repetition and the position of the feet.
