Bulgarian Split Squat
How to set the bench height and foot distance, the torso angle that shifts work between quads and glutes, and why it is harder than it looks.
Muscle group · 7 exercises
Hamstrings
exercises
Deadlift
A repeatable deadlift setup, how to brace before the bar moves, the four faults that round your back, and how sumo differs from conventional.
Hip Thrust
Bench height, foot position, the rib and chin cues that stop it becoming a back extension, and why it beats squats for glute development.
Leg Curl
Why knee flexion trains hamstrings that RDLs miss, seated versus lying compared, and the hip position that changes which part you load.
Leg Press
What foot placement actually changes, how deep to go without your pelvis tucking, and why locking out the knees is the one genuine risk.
Lunge
Forward, reverse and walking lunges compared, the torso angle that shifts work between quads and glutes, and the balance fix that makes them usable.
Romanian Deadlift
The RDL is a hip hinge, not a squat or a back extension. Setup, the bar path that matters, four faults that move the work into your lower back, and how to load it.