Exercises
Romanian Deadlifts
4 × 8–10
TipSlight knee bend, push hips BACK (not down). Bar slides close to legs, feel the hamstring stretch — control the lowering for 3 sec.
Sign in to saveLeg Curl Machine
3 × 10–12
TipSlow 3-sec lowering. Point toes to target hamstrings more, flex feet for calves too.
Sign in to saveCable Pull-Through
3 × 12–15
TipHinge at hips, not knees. Snap hips forward and squeeze glutes hard at lockout — pause 1 sec.
Sign in to saveWalking Lunges
3 × 10 / leg
TipLong stride to bias glutes. Drive through the front heel, keep torso tall — add dumbbells when bodyweight gets easy.
Sign in to saveSharp pain? Joint pain? Dizzy?
Stop the set. Read what's productive discomfort vs. a real warning sign →