Hamstrings
Three muscles on the back of the thigh. Two functions: extend the hip and flex the knee. Most workouts only train one.
The parts
What you're actually training.
Exercises
Ranked by directness on hamstrings.
Lying Leg Curl
Pure burn in the back of the thigh.
Seated Leg Curl
Better hamstring stretch than lying leg curls because hips are pre-flexed.
Dumbbell Romanian Deadlift
Same as a barbell RDL with fewer setup constraints - great for high reps.
Stiff-leg Deadlift
Intense hamstring stretch all the way to the bottom of the rep.
Single-leg Romanian Deadlift
Hamstring stretch + glute med fire on the standing leg.
Glute-Ham Raise
Whole hamstring chain firing - calf-to-glute. Spinal erectors brace static.
Romanian Deadlift
Strong hamstring stretch at the bottom - almost uncomfortable. Glute squeeze on the lockout.
Nordic Curl
Hamstrings screaming the entire eccentric, then again the next morning.
Conventional Deadlift
Whole-body brace. Hamstrings, glutes, and back all firing at once.
- Hamstrings
Also involves this muscle
Lifts that pull this muscle in as a supporter.
Glutes
Glute Bridge
Glute squeeze you can dial in once you've felt it - then everything else makes sense.
Quads
Leg Press
Quads cooked under heavy load with the spine fully unloaded.
Glutes
Cable Glute Kickback
Pure single-glute pump - easiest exercise to feel the glute working.
Lower back
Hyperextension (Back Extension)
Erectors lit if you allow flexion at the bottom; glutes lit if you keep it neutral.
Quads
Step-up
Front-leg quad and glute together; back-leg hangs out.
Glutes
Kas Glute Bridge
Top-of-the-rep glute squeeze for 15+ reps; you'll be sore in places you didn't know existed.
Glutes
Reverse Lunge
Front-leg glute and quad. Easier on the knees than a forward lunge.
Glutes
Lateral Lunge
A deep stretch through the inner thigh of the straight leg, with the bent-side glute and quad doing the work.
Glutes
Cable Pull-through
Same hinge pattern as an RDL, with constant glute tension at the top.
Lower back
Reverse Hyperextension
Lower back + glutes working in tandem; weirdly therapeutic for sore backs.
Quads
Jump Squat
A sharp burst of effort from the legs and hips — like trying to drive the floor away from you as fast as possible.
Glutes
Broad Jump
Maximum hip extension power converted into horizontal distance — the legs and hips, not the arms, create the projection.
Glutes
Barbell Hip Thrust
A glute squeeze you'll feel for the next two days.
Glutes
Walking Lunge
Front-leg glute and quad doing the work; deep stretch on the back leg's hip flexor.
Glutes
Kettlebell Swing
Glute and hamstring slam at the top of every rep; lungs cooked by rep 20.
Glutes
Single-leg Hip Thrust
One glute screaming; the other one watching.
Quads
Bulgarian Split Squat
Burning quad and a deep glute stretch on the front leg.
Traps
Rack Pull
Insane trap and upper-back loading you can't get any other way.
Glutes
B-stance Romanian Deadlift
Single-leg work without the balance frustration.
Lower back
Jefferson Curl
Hamstring stretch all the way through, plus a long-overlooked stretch through the entire spinal column.
Glutes
Box Jump
An explosive burst of hip extension, then a controlled soft landing that catches your own force.
Lower back
Good Morning
Hamstrings stretch first, then erectors light up to keep the back neutral.
Quads
Back Squat
Whole leg pump, especially the front. Should NOT feel it in the lower back.
Quads
Pistol Squat
Total single-leg domination - quad, glute, balance system all maxed.