The hamstring muscles, along with the quadriceps, biceps, triceps, and the calf muscles (there might be others, but I'm not sure), are among the few that attach at two joints. This means that in all pressing movements, including squats and lunges, the hamstrings do not work. As you lower down, in the knee joint, the hamstring shortens, while at the hip joint, it lengthens. As a result, the muscle length doesn't change, but muscle flexion (change in length) under load is one of the main principles of muscle growth

The pelvis, due to our less than favorable lifestyle, often finds itself in a suboptimal position. This can lead to chronic pain, improper exercise technique, decreased workout efficiency, and, of course, aesthetic inconveniences like a protruding belly. Strong glutes have a significant impact on pelvic alignment. Weak glutes result in an anterior pelvic tilt. Alongside glutes, weak core and shortened muscles, due to extended periods of sitting, also contribute to this forward tilt. So, pay attention to all these aspects. Specifically in this video, I’ve discussed and demonstrated the importance of having a mobile hip joint. A mobile pelvis allows for optimal range of motion and proper exercise technique, enabling effective training of the glutes and overall leg muscles. Other aspects can’t be covered in a single video because it would be around 5 minutes long, and that’s definitely not a reels format 😅. The hip joint is capable of: - Flexion and extension in the frontal plane; - Abduction and adduction of the thigh in the sagittal plane; - External and internal rotation in the vertical plane. Focus on each of these movements. The three exercises covered in the video address each of these functions and allow you to maintain the health of your pelvic girdle and optimal mobility. And remember, strength training, resistance training - it’s the best thing you can do for the health and appearance of your body. 🤝🤝🤝

These r 3 fundamental exercises for building glutes. If u have limited amount of time focus on those and forget about isolation. 🔺RDL gives your glutes huge activation and also it allows u to push your limits and lift hard there. Also u strengthening and back that will give u benefits in other free weight exercises like barbell row. Keep in mind that glutes receive max load and very low point. Don’t use momentum here and cement your core. This way you’ll load glutes mostly. Knee above hills, butt goes backwards for proper stretching. Step ups is the best glutes engaging exercise, according to numerous researched. It gives about 150% activation of GMAX (gluteus Maximus). For example glute bridge or RDL twice less. But main disadvantage of this exercise is that the working weight is limited due to complexity of this movement. 🔺Hip thrust is the one u have to keep your shit inside 😅😅. U can really push your limits there. In the begging of working set I recommend u not to use momentum, but closer to failure u can start little cheating for u to pass most complex part of amplitude and execute 1 or 2 more stimulating reps.

Lateral pulldown

Bicep makes about 30% of whole arm volume. But it doesn’t mean u don’t have to train it to make your arms and physique look complete. During bicep training there are a lot of opportunities to cheat and steal the load from target muscle. Personally I think that’s the main mistake of newbies. Also cable provides u with consistent load on the whole amplitude. I mean when u take db or bb, load is not consistent but this situation is vice versa with the cable.