Hamstring

Keep a soft bend in your knees and hinge from the hips while maintaining a long, neutral spine. Slide the bar down your thighs until you feel a deep stretch through your hamstrings, then drive your hips forward and squeeze to stand tall without rounding your back.

Keep your hips pressed into the pad and your toes relaxed (no pointing). Curl the pad toward your glutes with control, squeeze the hamstrings at the top, and lower slowly to stay in tension — no swinging or lifting the hips.

Anchor your ankles securely and keep your hips extended in a straight line with your torso. Lower yourself forward as slowly as possible, letting your hamstrings control the movement, then push lightly from the floor to return without collapsing.

Stand facing away from the cable, hold the rope between your legs, and hinge from the hips with a long, neutral spine. Let the rope travel back as you feel a deep stretch in your hamstrings, then drive your hips forward and squeeze to stand tall without rounding your back.

Set the bar below knee height. Hinge from your hips with a soft bend in your knees, feeling tension through your hamstrings. Drive through your hips as you stand tall, keeping the bar close to your body.

Stand with a soft bend in your knees and the bar resting comfortably on your upper back. Hinge from the hips while keeping your spine long, lowering until you feel a strong hamstring stretch. Drive your hips forward and squeeze to return to standing without rounding your back.

Step one foot back into a long lunge, keeping your chest lifted and weight through your front heel. Lower with control, feel your glute and hamstring load up, then drive through the front leg to stand tall without letting your torso tip forward.

Stand on a small step with the cable set low behind you. Hinge from the hips with a soft bend in your knees, keeping your spine long as you let the cable pull your hands slightly behind your legs. Feel the stretch through your hamstrings, then drive your hips forward and squeeze your glutes to stand tall.

Stand with feet hip-width apart and hold the dumbbells in front of your thighs. Hinge from the hips with a soft bend in your knees, keeping your spine long as you lower the dumbbells down your legs. Feel the stretch through your hamstrings, then drive your hips forward and squeeze your glutes to stand tall.

Keep your hips square and your chest steady. Kick straight back only as far as your glute can contract — if your hips twist, you’re losing tension. Control the return and keep your core tight throughout.

Keep your ribs down and chin tucked, with your upper back anchored to the bench. Drive through your heels, lift your hips until your torso is parallel to the floor, and squeeze the glutes hard at the top without arching your lower back.

Lie on your front with a dumbbell held between your feet. Curl your heels toward your glutes, squeezing your hamstrings, then lower the weight slowly with control.

Hold the end of the landmine bar with both hands and hinge at the hips. Push your hips back while keeping your spine neutral, then drive through your heels to stand tall.