Tap a muscle

The highest-tension glute builder.

Standing cable work for the side glute.

Isolation kickback for the glute max.

Crossing lunge that targets the glute medius.

All-fours kickback for glute isolation.

High-rep glute pump with soles of the feet together.

Floor hinge that teaches glute lockout.

Trains the glute medius for hip stability.

Side-step with a band for glute medius.

Step-back lunge that is kind to the knees.

Unilateral thrust that exposes side-to-side gaps.

Stable hip thrust with a fixed bar path.

Wide-stance deadlift that loads the glutes hard.

The king of quad-dominant compound lifts.

Rear foot on a couch or chair for a deeper single-leg squat.

Step-back lunge that trains one leg at a time.

Hip hinge for hamstrings with no bar.

Squat pattern you can do with no equipment.

Rear-foot-elevated split squat with huge ROM.

Cable hinge that is easy to learn.

Full-body pull that builds posterior-chain strength.

Upright squat that hammers the quads and core.

GHD movement that is both concentric and eccentric.

Beginner-friendly squat holding a dumbbell at the chest.

Barbell hip hinge with the bar on the back.

Angled machine squat that loads the quads hard.

Elevated heels shift more load onto the quads.

Explosive hinge (works with a dumbbell too).

Heavy quad work without a barbell on the back.

Arcing machine squat with a deep quad bias.

Partial deadlift that overloads the upper back.

Raises the legs behind you to train the posterior chain.

Hip hinge that stretches and loads the hamstrings.

Unilateral hinge for hamstrings and balance.

Hamstring curl using sliders or socks.

Stationary lunge that is easier to balance.

Single-leg press onto a box.

Straighter-leg hinge for a bigger hamstring stretch.

Traveling lunge for unilateral quad strength.