Target your hamstrings and erector spinae (spinal erectors) with the one-leg hyperextension. You gluteus maximus and adductor magnus act as synergists.
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!
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.
The barbell kneeling squat activates the glutes more than does any other squat variation! However, use it sparingly because it's not good for your knees.
The dumbbell leg curl is useful for working your hamstrings when you don't have access to a leg curl machine. Learn how to make it as effective as possible.
The Smith chair squat is different from the barbell squat and Smith squat in that it is glute-dominant whereas the barbell and Smith squats are quad-dominant.
Learn the two ways in which you can perform the Jefferson squat, a compound lower-body exercise that targets your gluteus maximus and quadriceps.
Use the barbell rack pull, a major compound pull exercise, to build body-wide strength and improve the middle and top portions of your barbell deadlift!
Target and build your hamstrings with the kneeling leg curl, an isolation pull exercise. Your gastrocnemius, gracilis, sartorius, and popliteus act as...
As with the dumbbell squat, you can use the cable squat as your primary quad-dominant exercise if the barbell squat is too hard on your lower back.