Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
Tag: gluteus maximus
Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.
Arguably the king of all glute exercises, the barbell hip thrust is known to activate the gluteus maximus more than any other exercise, including the squat!
A compound leg and core exercise, the stability ball jackknife targets your iliopsoas (hip flexors). Your abs contract dynamically only with waist flexion.
An advanced unilateral lower-body exercise, the barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.
Target your glutes with the barbell straight back stiff leg deadlift, an isolation exercise that synergistically works your hamstrings and adductor magnus.
A compound exercise, the kettlebell swing is great for cardio circuits, developing functional strength, and strengthening your posterior chain muscles.
The kneeling cable hip extension is an isolation exercise that targets your gluteus maximus. Your hamstrings assist as synergists.
Great for beginners, the bodyweight sumo squat is useful for learning the very basics of squat form (keeping your torso upright, knees out, and head up).
The dumbbell sumo squat (aka dumbbell plie squat) is great for learning squat form, especially how to keep your knees out and torso upright as you squat.
Mainly targeting your glutes and quads, the dumbbell rear lunge is great for developing balance, coordination, and unilateral lower-body strength.
The barbell sumo deadlift is essentially the barbell deadlift using a sumo stance, which places less emphases on your lower back and hamstrings.