Tap a muscle

Hip hinge for hamstrings with no bar.

Cable hinge that is easy to learn.

GHD movement that is both concentric and eccentric.

Barbell hip hinge with the bar on the back.

Explosive hinge (works with a dumbbell too).

Prone curl that isolates the hamstrings.

Eccentric-focused curl that bulletproofs the hammies.

Raises the legs behind you to train the posterior chain.

Hip hinge that stretches and loads the hamstrings.

Seated curl that trains hamstrings in a stretched hip.

Unilateral hinge for hamstrings and balance.

Hamstring curl using sliders or socks.

Straighter-leg hinge for a bigger hamstring stretch.

The king of quad-dominant compound lifts.

Heavy horizontal row for mid-back thickness.

The highest-tension glute builder.

Full-body pull that builds posterior-chain strength.

Floor hinge that teaches glute lockout.

Unilateral thrust that exposes side-to-side gaps.

Stable hip thrust with a fixed bar path.

Wide-stance deadlift that loads the glutes hard.

Traveling lunge for unilateral quad strength.