Romanian Deadlift
Barbell
Hamstrings
Biceps femoris
Primary focus
35
Hamstrings
Seated Hamstring Stretch (bodyweight)
Bodyweight
Hamstrings
Lying Leg Curl
Gym Machine
Hamstrings
Nordic Hamstring Curl (partner / anchor)
Partner / Anchor
Hamstrings
Inchworm
Bodyweight
HamstringsGlutes
Single-Leg Deadlift
Dumbbell
HamstringsLower back
Cable Romanian Deadlift
Cable, Rope Attachment
HamstringsGlutes
Stability Ball Hamstring Curl
Swiss Ball
Hamstrings
Heel Slides
Bodyweight
HamstringsGlutes
Barbell Glute-Ham Raise
Barbell, Bench or GHR
Hamstrings
Neck Extension Machine
Neck Machine
HamstringsGlutes
TRX Hamstring Curl
TRX Suspension Trainer
HamstringsLower back
Reverse Hyperextension
Reverse Hyperextension Machine
HamstringsLower back
Smith Machine Good Morning
Smith Machine
Hamstrings
Machine Hip Extension
Glute Drive Machine
HamstringsGlutesLower back
Stiff-Leg Deadlift
Barbell
HamstringsGlutes
Glute-Ham Raise
GHD Machine
HamstringsGlutes
TRX Hamstring Runner
TRX Suspension Trainer
Hamstrings
Slider Leg Curl
Core Sliders
HamstringsGlutes
Swiss Ball Leg Curl
Swiss Ball
HamstringsGlutes
Hyperextension Hold
Roman Chair
HamstringsGlutesLower back
Split-Stance Romanian Deadlift
Dumbbell or Kettlebell
Hamstrings
Seated Resistance Band Leg Curl
Resistance Band, Chair
HamstringsGlutesLower back
TRX Single-Leg Romanian Deadlift
TRX Suspension Trainer
HamstringsGlutes
Slider Hamstring Curl
Sliders
HamstringsGlutesLower back
Dumbbell Romanian Deadlift
Dumbbells
HamstringsGlutesLower backTraps
Rack Pull Below Knee
Barbell, Power Rack
HamstringsGlutes
TRX Leg Curl
TRX Suspension Trainer
Hamstrings
Shoulder-Elevated Glute Bridge
Bench
Hamstrings
Bench Glute-Ham Raise
Bench
Hamstrings
Stability Ball Leg Curl
Swiss Ball
Hamstrings
Single-Leg Stability Ball Hip Extension
Swiss Ball
HamstringsLower back
Chair-Assisted Good Morning
Chair
Hamstrings
Resistance Band Pull-Through
Resistance band, bench
HamstringsCalves
Seated Pike Stretch
Bodyweight
Secondary focus
65
GlutesHamstrings
Kettlebell Swing
Kettlebell
QuadsGlutesHamstrings
Front Squat
Barbell
QuadsHamstrings
Smith Machine Lunge
Smith Machine
Lower backHamstrings
GHD Back Extension
GHD Machine
GlutesHamstringsLower back
Suitcase March
Dumbbells or Kettlebells
Side deltsTrapsGlutesHamstrings
Dumbbell Snatch
Dumbbell
Lower backTrapsLatsGlutesHamstrings
Rack Pull
Barbell, Power Rack
GlutesHamstringsLower back
GHD Reverse Hyperextension
GHD Machine
Lower backGlutesHamstrings
Weighted Back Extension
Roman Chair, Weight Plate
GlutesQuadsHamstrings
Single-Leg Wall Push
Bodyweight
GlutesHamstrings
Barbell Kneeling Squat
Barbell
QuadsGlutesHamstringsAbs
Zercher Sandbag Carry
Sandbag
GlutesHamstrings
Standing Machine Hip Extension
Hip Extension Machine
GlutesHamstrings
Cable Hip Extension
Low Cable, Ankle Strap
QuadsGlutesHamstrings
Landmine Squat
T-Bar Row
QuadsGlutesHamstrings
Belt Squat
Belt Squat Machine
QuadsGlutesHamstrings
Single-Leg Box Squat
Box
QuadsGlutesHamstrings
Dumbbell Reverse Lunge
Dumbbells
QuadsGlutesHamstrings
Explosive Barbell Box Squat
Barbell, Box
QuadsGlutesHamstrings
Plyometric Step-Downs
Step Platform
LatsAbsGlutesHamstrings
Vertical Medicine Ball Throw
Medicine Ball
Lower backGlutesHamstrings
Roman Chair Hyperextension
Roman Chair
QuadsGlutesHamstrings
Banded Front Squat
Resistance Band
QuadsGlutesHamstringsLower backObliquesAbs
Single-Arm Kettlebell Front Rack Squat
Kettlebell
Lower backGlutesHamstrings
Back Extension
Roman Chair or Hyperextension Bench
Lower backHamstringsGlutes
Band Good Morning
Resistance Band
QuadsGlutesHamstringsAbs
Zercher Squat
Barbell
QuadsGlutesHamstrings
Dumbbell Split Squat
Dumbbells
GlutesHamstrings
Cable Pull-Through
Low Cable Pulley
GlutesHamstrings
Reverse Hack Squat
Hack Squat Machine
QuadsGlutesHamstrings
Suspended Lunge
TRX Straps
QuadsGlutesHamstrings
TRX Single-Leg Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Pistol Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Overhead Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Suspension Lunge
TRX Suspension Trainer
GlutesHamstrings
TRX Hip Press
TRX Suspension Trainer
QuadsGlutesHamstringsAbs
TRX Sprinter Start
TRX Suspension Trainer
GlutesHamstringsAbs
TRX Glute Pike
TRX Suspension Trainer
QuadsGlutesInner thighsHamstrings
TRX Cossack Squat
TRX Suspension Trainer
QuadsHamstringsCalvesAbs
Sled Push/Pull
Sled
Lower backGlutesHamstrings
Weighted Superman
Weight Plate, Dumbbell
Lower backGlutesHamstrings
Alternating Superman
Bodyweight
TrapsLower backGlutesHamstrings
Mid-Shin Rack Pull
Barbell, Power Rack
Lower backHamstringsGlutes
Barbell Good Morning
Barbell
Lower backGlutesHamstrings
45-Degree Back Extension
Hyperextension Machine
Lower backGlutesHamstrings
Roman Chair Back Extension
Roman Chair
GlutesHamstrings
Single-Leg Back Extension (roman chair)
Roman Chair
GlutesHamstrings
Banded Pull-Through
Resistance Band
GlutesHamstrings
Bent-Knee Good Morning
Barbell
QuadsHamstringsGlutes
Depth Drop
Box
QuadsGlutesHamstrings
Split Squat
Bodyweight
GlutesHamstringsQuadsSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Jerk
Dumbbell
QuadsGlutesHamstringsCalves
Weighted Pistol Squat
Dumbbell or Kettlebell
GlutesHamstringsLower back
Single-Leg Reverse Plank
Bodyweight
Lower backGlutesHamstrings
Single-Leg Back Extension (hyperextension bench)
Hyperextension Bench
QuadsGlutesHamstrings
Single-Leg Squat to Bench
Bench or Chair
QuadsGlutesHamstrings
Box Squat
Bench or Chair
QuadsGlutesHamstrings
Supported Lunge
Wall or Chair Support
QuadsGlutesHamstrings
Assisted Pistol Squat
Wall or Vertical Support
QuadsGlutesHamstrings
Supported Split Squat
Wall or Chair Support
GlutesHamstringsLower back
Bench Reverse Plank
Bench
QuadsGlutesHamstrings
TRX Split Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
Pin Squat
Barbell, Power Rack
QuadsGlutesHamstrings
Plate Squat
Weight Plate
QuadsGlutesHamstrings
Pause Squat
Barbell
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