Bodybuilding Veteran Rich Gaspari Shares His 3 Most Effective Exercises For Glute & Hamstring Development

Rich Gaspari isn’t letting jet lag come between him and a good training session, and is determined to hit the gym after being in Korea for a week. In a recent Instagram post, Gaspari shared three effective workouts that target the hamstrings and glutes. 

Rich Gaspari is a bodybuilding veteran who is still dedicated to his health and fitness even after retiring. In his heyday, Gaspari was known for his insanely striated glutes and chiseled dry appearance. Gaspari was a Men’s Open standout in the 1980s and the 1990s. Going up against big names like Dorian Yates and Ronnie Coleman, Rich Gaspari showed how scrappy he was despite feeling that he had ‘bad genetics’ for bodybuilding. 

Gaspari’s exemplary physique seemed like enough to earn him the Mr. Olympia title, though he came up just shy behind eight-time champion Lee Haney on several occasions. ‘The Dragon Slayer’ still earned himself a respectable reputation in the sport after earning the first-ever Arnold Classic win in 1989. 

Rich Gaspari Demonstrates 3 Essential Hamstring and Glute Exercises 

Now in retirement, Gaspari is still focused on maintaining his health and youthfulness by staying consistent in the gym. With his knowledge of fitness, Gaspari often shares his tried and true workouts, including his top two exercises for shoulders and traps on social media. 

After traveling to Korea and taking a full rest day, Gaspari is back in the gym despite feeling some jet lag to smash a hamstring and glute workout. These are his top three exercises to ensure proper glute muscle development: 

• Walking Lunges 
• Goblet Squats
• Romanian Deadlifts

Rich Gaspari explains that he does sets of 20 and increases the weights with each set he does. 

“After a week in South Korea with. Full day of rest to recover from jet lag. I’m back in the gym hitting my glutes.

Here are the 3 exercises I do which are the walking lunges. Goblet squats and finishing with RDL’s to hit glutes and hamstrings.

All reps of 20 increasing weights each set. Never make excuses not to get to the gym no matter how you feel. Just be there!” Gaspari wrote. 

This isn’t the first time that Gaspari has talked about Romanian deadlifts (RDLs). Previously, he shared his recommended exercises for working the hamstrings and lower back with RDLs once again on the list. Gaspari emphasizes proper form and shares that it is best to keep the bar as close to the body as possible while keeping the knees bent slightly. RDLs are a simple exercise that is beginner-friendly and helps keep pressure off the lower back. 

Rich Gaspari has become a go-to for wisdom and knowledge in the fitness community, giving not only essential workout tips but also nutrition advice and his thoughts on the overuse of performance-enhancing drugs. Regardless of the topic, Gaspari has valuable insight that fans and active members of the bodybuilding community have come to value. 

RELATED: Bodybuilding Veteran Rich Gaspari Explains How to Properly Train Your Rear Delts

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