GHD Back Extensions or Glute Ham Developer is a great exercise for targeting the posterior chain which includes gluteus muscles, hamstrings and lower back. There is secondary emphasis on the hip flexors and abdominal muscles. GHD Back Extensions can be used as a warm...
Kettlebell Sumo Deadlift High Pull Exercise Kettlebell Sumo Deadlift High Pull is an explosive exercise that works the glutes, hamstrings, hip flexors, lower back, upper back, traps and posterior deltoids. It also engages the core muscles to stabilise the upper body...
Fire Hydrant Exercise Fire Hydrant is an effective exercise for targeting the lower part of the rectus abdominis, oblique muscles and the hips. It also engages the adductor muscles of the inner thighs. Fire Hydrant will help develop hip mobility and flexibility which...
Kettlebell One Legged Deadlift exercise is a challenging exercise for isolating the hamstring muscles. It also works the glutes, lower back and activates the core muscles to keep the upper body stable. Kettlebell One Legged Deadlift requires more balance than using...
Frog Squats exercise is a great exercise to work the quadriceps, hamstring and gluteus muscles. Secondary emphasis will be on the adductor muscles and the calves. Frog Squats benefits include strengthening and toning glutes, quads and hamstrings. For best results, try...
Barbell Split Squat exercise is an exercise that will help you develop a strong lower body and improved stamina. One set of these will get your heart rate up, providing both cardiovascular conditioning benefits as well as a great calorie burn. The additional of the...
Duck Squats are an exercise that builds the quadriceps with primary emphasis on the adductors and the hips. The gluteus and hamstring muscles are also targeted by this exercise. You have to stabilise the core muscles by pulling your rib cage toward your lower...
Jefferson Squats is an exercise that primarily targets the quadriceps with secondary emphasis on the gluteus and hamstring muscles. But its form, technique and execution also builds the calves, lower back, spinal erectors, traps and adductors. Jefferson Squats also...
Cable Deadlift Exercise Cable Deadlifts target the hamstring and gluteus muscles with secondary emphasis on the lower back, rear shoulders, upper back, traps and forearms. Using cables instead of free weights maintains tension throughout the movement. Cable Deadlifts...
Kettlebell Deadlift exercise is an effective exercise to target the lower back area, glutes and hamstrings. It also hits the posterior deltoids, traps and upper back. Kettlebell Deadlifts recruit the muscles of the core section to support the lower back and maintain...
Single Leg Curl exercise is an effective exercise for isolating the hamstring muscles but also works the glutes and calf muscles. This is an exercise that requires strict form and technique. You can get better results by using a combination of light weights and high...
Rear lunges exercise are an effective exercise for developing the glutes, hamstrings and quadriceps. The core muscles also get a good workout as you have to keep them tight during the entire exercise. Rear lunges allow you to focus on each leg individually which helps...
Swiss Ball Hamstring Curls exercise is a dynamic and challenging exercise that effectively works the hamstrings and glutes. Swiss Ball Hamstring Curls can be used as a warm up to prime the hips, lower back and hamstrings before doing Deadlifts, Squats or any physical...
Lunge Split Jump exercise is a dynamic exercise that builds and tones the leg muscles. It works the quadriceps but primarily focuses on the glutes, hamstrings and calves. This exercise also engages the abdominal muscles of the core section to accommodate shifts in...
Kettlebell Sumo Deadlift exercise is a great exercise to target the posterior chain which is composed of the glutes, hamstrings and lower back. It also works the posterior deltoids, traps and upper back. Kettlebell Sumo Deadlift actively engages the core section to...
Single Leg Glute Bridge exercise effectively targets your glutes, hamstrings, calves, lower abs and your lower back. As a unilateral exercise Single Leg Glute Bridge focuses on one side of the body at a time. This means you have to maintain a tight core throughout the...
Smith Machine Deadlift exercise is an excellent compound exercise that works the entire back, glutes, quadriceps, hamstrings, rear shoulders, traps, biceps and forearm muscles. It also engages the core muscles to maintain the correct upper body position and to support...
Sumo Deadlift High Pull exercise is an explosive exercise that teaches you how to pull from the floor using the power of your hips. The Sumo Deadlift High Pull builds your hamstrings, lower back and gluteus muscles and also recruits the muscles of the lats, rear...
Low Bar Squat exercise is a variation of the regular squat where the bar is placed at a lower position on the back usually below the upper traps and on top of the shoulders. This allows for better weight distribution and leads to more balanced development of the...
Sumo Deadlift exercise is an excellent compound exercise for building your entire back, traps, shoulders and forearms. But unlike the conventional Deadlift, Sumo Deadlift emphasises the hips, quadriceps, adductors, gluteus and hamstrings. This exercise also engages...
Cable Pull Through exercise effectively targets the hamstring, gluteus muscles and the lower back. The use of the cable creates constant tension on your hamstrings and lower back throughout the exercise. Cable Pull Throughs are best performed with a combination of...
Single Leg Romanian Deadlift exercise is a unique exercise for isolating the hamstring muscles. It also works the glutes, lower back and engages the core muscles to keep the upper body stable. Single Leg Romanian Deadlifts also helps strengthen the ankles and can...
Barbell Glute Bridge exercise is a great exercise for targeting the glutes and also the hamstrings, calves with secondary emphasis on the quadriceps. This exercise is important for building more support for the lower back area and in correcting strength imbalances...
Dumbbell step up exercise is a great alternative to the traditional squat exercise and will hit your quads, glute and hamstrings. This exercise can be performed in your home gym very easily as well, making it a perfect option for those who don’t visit a public gym....
Dumbbell Romanian Deadlift exercise is a great exercise for targeting your lower back, hamstrings, glutes, traps, shoulders and forearms. The core muscles are also engaged to stabilise and support the lower back. Dumbbell Romanian Deadlift is particularly effective in...
Glute Bridge exercise is an effective bodyweight exercise you can do to develop your glutes, hamstrings, calves and your lower back. Glute Bridges can be used as a warm up before exercise especially when planning to lift heavy for Squats, Deadlifts and any type of...
Romanian Deadlift exercise is an effective exercise for working your entire back, traps, shoulders and forearms. But the angle of the lower back and the semi-straight position of the legs shifts more focus on the lower back, gluteus and hamstring muscles. The core...
Good Mornings exercise is an effective exercise for targeting the lower back, glutes and hamstring muscles. It also activates the core which has to remain tight to support the lower back and maintain the correct position. Good mornings can be used as a warm up before...
Deficit Deadlift exercise is a great compound exercise for building your entire back, traps, shoulders, hips, legs, gluteus and forearms. This exercise also engages your core muscles to stabilise and support the lower back. Deficit Deadlifts can improve your overall...
Single Leg Deadlift exercise is a unique exercise for isolating the hamstring muscles. It also works the glutes, lower back and engages the core muscles to keep the upper body stable. Single Leg Deadlifts also helps strengthen the ankles and can improve your balance,...
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