Take your glutes and hamstrings to the subsequent stage with Araujo’s staple exercise
Final up to date on March eleventh, 2025
Sculpting spherical glutes and strengthening the posterior chain are important for a well-developed decrease physique and a balanced physique.
In early March, Brazilian bodybuilder and mannequin Rapha Araujo, generally known as FafaFitness, demonstrated her go-to workout routines for rising hamstrings and glutes:
Energy & Aesthetics: Glutes and Hams Coaching
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Araujo warmed up with sumo squats on the Smith machine. Utilizing a wider stance, the hips transfer by way of a range of motion, permitting for deeper muscle activation within the decrease physique.
The abductor machine is nice for isolating and shaping the glutes and groin. Bulgarian cut up squats additional for an enormous pump and to hone her mind-muscle connection to make sure the goal muscle tissue brunt the load.
Since Bulgarian cut up squats primarily goal the quads, Araujo recruited her hamstrings with seated hamstring curls. She maintained a braced core by way of Smith machine reverse lunges that required vital stability and steadiness. Along with her hamstrings, quads, and glutes pre-exhausted, she fired units of standing leg curls.
Rapha Araujo’s Hydration Tip
Proper hydration helps Araujo energy by way of intense coaching and pace up her restoration. Araujo’s hydration technique goes past pre- or post-workout; it’s a part of her day by day routine.
Araujo begins each morning with a drink that helps preserve her muscle tissue hydrated and helps her efficiency throughout heavy classes. The drink consists of:
[Related: Should You Consume Salt Pre-Workout?]
Electrolytes assist keep hydration and muscle operate throughout train. Pink salt helps this steadiness to boost efficiency. Creatine boosts power, muscle mass, and high-intensity output. (1) Glutamine helps restoration and eases soreness. (2)
I get all my nutritional vitamins, folic acids, magnesium. Your physique wants minerals.
—Rapha Araujo
‘Lethal’ Superset and Core Work
With a leather-based pad urgent in opposition to her lap and two 45-pound weight plates connected to every aspect, Araujo thrusts the burden slowly. Stiff-legged deadlifts hearth up the posterior chain.
“You may query why I do workout routines so slowly; it’s as a result of I prefer to preserve my actions,” Araujo stated. “I need to do that endlessly.”
Araujo’s method blends depth with intention. She torched her core with bent-knee bench raises earlier than wrapping up with targeted calf work.
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References
- Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Train and Sports activities Efficiency, with Restoration Issues for Wholesome Populations. Vitamins. 2021 Jun 2;13(6):1915. doi: 10.3390/nu13061915. PMID: 34199588; PMCID: PMC8228369. https://pubmed.ncbi.nlm.nih.gov/34199588/
- Legault Z, Bagnall N, Kimmerly DS. The Affect of Oral L-Glutamine Supplementation on Muscle Energy Restoration and Soreness Following Unilateral Knee Extension Eccentric Train. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):417-26. doi: 10.1123/ijsnem.2014-0209. Epub 2015 Mar 26. PMID: 25811544. https://pubmed.ncbi.nlm.nih.gov/25811544/
Featured picture: @fafafitness11 on Instagram