Hamstring & Glute Exercise Tier List (Simplified)
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- Опубліковано 9 лют 2024
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Have you ever wondered which hamstring and glute exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: romanian deadlift, single leg romanian deadlift, hyperextension, reverse hyperextension, lying hamstring curl, seated hamstring curl, hip thrust, single leg hip thrust, nordic hamstring curl, butt blaster, good mornings, cable kickbacks, low bar squat, reverse lunge, step ups, donkey kicks. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
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#hamstrings #glutes #tierlist
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Thumbnail is crazy
😭
thats what the judges thought resulting in it being a banned pose in bodybuilding comps .
You would love my gym.. this one chick kept doing that pose in front of me cause the smith machine was behind the squat rack.. I’m like why?!!!
got my gay ass to click lmao
horrible list. im a personal trainer
Amazing how you describe the diference between RDL, SLDL and conventional Deadlift in about 1 minute. So helpful!!!
Leaning forward bulgarian split squats are a KILLER for the glutes!!
YES Someone said it
All the girls know this 😂
But they only do hip thrust @@jaminwaite3867
The reason why the lying leg curl 'feels' better is because you get a stronger contraction at the end range of motion, which is an area that rarely gets hit. However, the seated leg curl is generally considered better because you get a better stretch at the bottom. Slightly more range of motion at the stretched position will be better than slightly more range of motion at the contracted position.
I'd say depends on the machines you have. In my gym the seated machine barely stretches my but the lying down machine is almost hyperextending my knees at it's bottom position. Though I think you're right in most cases
Came here to comment the same thing
lying curl gives a different weight/power curve.
Harder in do in stretch position (although you may need to adjust to get max stretch)
Lying > seated when it pertains to optimal hypertrophy
@@GammaRays10there is no tension in the stretched position while doing the lying curl, there is tons of tension in the stretched position in the seated leg curl. Seated is definitely superior
"(although you may need to adjust to get max stretch)"@@gmart3290
I.e. add pads or something at the hip/thigh area to achieve the applicable stretch.
Nice selective reading...
These videos are so helpful, been binging them all day
Top content as always!
Great video! Are you going to be doing another tier list video? Because I absolutely love the tier lists. Keep up the good work.
Fucking love the RDL
I needed this thanks Winny!
The starting explaination about the 2 exercises really cleared my confusion
Thanks trainer winny
Sad to tell you but it is wrong, a romanian deadlift and a stiff legged deadlift are almost the same excersise and target the same muscles, they just happened to be created in romania as romanian deadlifts and in the west at the same time as stiff legged deadlifts, and both names made it till now
@@alaaentabi7879 no, it's not. Stiff legged deadlifts are normal deadlifts starting from the ground, with stiff legs. Romanians deadlifts start at the top and do not have a dead stop at the floor, and they also may or may not have some flexion at the knee, depending if you want glute or ham bias.
@@pedrojorge2741 the difference is basically; RDLs are SLDLs done by bodybuilders with weak spines and 0 flexibility, ftfy
@@alaaentabi7879depends who you ask. In a powerlifting or strength training context his explanation is correct, with the only difference that in the stiff leg deadlift you don't necessarily need to have the bar away from you
Your videos are great. Can’t wait for the ab tier list (if you plan on doing one/haven’t done one already)
I’ve quite literally had a pain in my a** for years now from sitting with bad posture for long periods of time. Specifically playing Fortnite 6 hours a day and also driving for a living.
I’ve watched all of your videos but I really needed this video in particular. The “butt blaster” machine is actually really helpful for me.
Nice video, great job bro.
I believe Seated hamstring curls are better than lying, because you get a better loaded stretch . Also reverse lunges cam be even better if you elevate your front foot so that you get an even better stretch . Peak tension when the muscle is stretched = big gains
Also: Bend over to the front from the hips - to stretch it even further. I love it.
Ahahah énorme le « crème de la crème » 😂 Très bonne chaîne ! Bons conseils, et surtout accessible pour ceux qui ne parlent pas trop bien anglais, les images aident beaucoup ;)
C’est vraiment fort, car vous résumez en 10 minutes les nombreuses recherches faites au fil des ans ! Continuez ainsi, bonjour de France 🇫🇷 🤜🏻🤛🏻
Loving these tier list videos! Are you going to do one for core?
Amazing video
I love the animations that go along with this :)
Very nice video
FINALLY! Been waiting for a good leg tier list 🙏🏾
Ive just bought a pair of dumbbells. im gonna take the top dumbbell exercise from each of ur tier lists for every muscle group and make my own routine. thanks your videos are amazing
Same🤝
THANK YOUU
Donkey kick(in a more dynamic stretch way) can be used as a warmup for activating glute and strectching hip flexor at the same time.Maybe more for running/jumping athele.Step up is done by almost every track and field athele
Hello! Thanks for the content. What about the bulgarian split squat rank targeting glutes?
I do StepUps, but for knee purposes. Great video!!
Yeah, they're great for building stability
Interesting list Mr. Winny! If you have rings available, you can hang like you gonna do a row. But you'll put your feet on a box and start curling at the knee joint. You'll pull your butt towards your feet on the box, doing a leg curl with rings. Make sure the box has a firm stand. The further away the box is from your rings, the harder the exercise gets.
I do these in addition to the RDL at home. Sometimes single leg hip thrusts with your contracting leg on a box and the other one up in the air, pointing to the ceiling. You'll only lift the weight of half your body, but my hamstrings are working exceptionally hard with these exercises.
Preventing kids from saying first
First
first
Don't you have to be first for it to make sense posting that?
Why kids would be on a glutes exercises tierlist vid?
@@ARandomShitposter because kids think glutes is another way of saying butt idk i haven't had a childhood
Thank you
praying for the calf exercise tier list next🙏🙏
Hey could you please make a forearm and abs exercise tier list ?
I do asymetric weight stepups with a very slow and controlled descent, usually at the end of a workout. Helps with ankle and knee support issues for me, doing them after lunges can be brutal.
i have similar machine at the gym, it's called rear kick. no one ever uses it but now i do and feels nice, definitely more comfortable than cable kickbacks
I was thinking about it yesterday and today if you'd do a hamstring tier list, I implemented a couple hami iso's in my leg session but needed to add more compound movements, thank you a lot!
Great vid bro, but what about the standing leg curl tho?
Hey man, can you make a video about pre-workout drinks? Thanks :)
Great video Winny! But why didn't you mention both the machine hip adduction and abduction? I feel like the adduction one is so good for making your legs look massive!
You forgot the so-called "bad girl machine". Hip abduction machine is extremely underrated and can effectively hit all parts of the glutes, but especially the medius and the minimus parts
True!
One time I walked into a gym and did 5 sets of 10+ reps between both hip abduction and adduction. I had the worst groin soreness of my life for at least 1 week 🤣
I do step ups sometimes, trying to emphasize a slow negative to help improve my one legged squats. They feel good, but I don't really think of them as a glute/hamstring specific exercise
from brazil this is the best content for gym
Damn roasted my ass about the step ups
Lmao same
My brother did step ups when he had a hernia as it doesnt require abdominal pressure like rdls or squats. Great for people with abdominal injuries who still want compounds.
My coach used to make me do some explosive step ups to increase running and jumping explosion and speed. But that maybe specific to field/athletism athletes
I do step ups because I've seen loads of running coaches/PTs recommend them
@@gabrielleal9669Yeah, my coach made me do step-ups as well.
Hello. I saw you make a lot of videos about exercises for muscle gain. Can you make a video/serie of videos about joint problems or tendon strengthening? I think they will help cause most of the people have more problems with this then the actual muscles
Single Leg RDL are great when you have a dumbbell in one hand and holding onto something for stability
juicy thumbnail you got there winny
RDL is my fave exercise of all time, however I never thought of it as a glute exercise as I don't feel it there at all, it's all hamstring for me. I started doing reverse lunge and OMG I never thought my glutes could get that sore. This is the one I feel the most along with hip thrust and b stance rdl/single leg rdl.
Yup I do alternating reverse lunges as my finisher on leg day. They're a killer fo sho
would like if you added the different positions for the hyperextension, depending where you put the pad at your hips changes if it's a ham/glute or a low back exercise.
ever since i tried a foot elevated smith machine reverse lunge i've never gone back, its such a good exercise because of the extra stretch of the glutes at the bottom. I definitely agree with you its an S tier exercise 👌and please do more of these videos they're so helpful
fr one of the best, i’d say i like it more than bulgarians 🗣️
@@slbusy oh yeah for sure, i prefer bulgarians for quads but for glutes this is godlike
So funny that he went over step ups, I remember seeing a guy 2 weeks ago doing them in the squat rack
I did steps ups for my quads, but not for my hammies or glutes. But then I swapped them out for (assisted) pistol squats as a burnout isolation exercise at the end of a workout
while I do both, I definitely think the seated leg curls are better than the lying one
Same, the stretch you get in the hamstrings when you pull your legs up really high feels great
I absolutely agree, it's good to do both but only the seated variation can stretch the hamstrings to the maximum degree. I know these tier lists are basically Winny's opinions but he really dropped the ball here
@@eddiesymons8390 From what I've found, it can depend on the machine at your gym. I have tried to use the seated ham curl at my gym a bunch of times but it always feels terrible, so I just stick to the lying ham curl even though the studies show the seated version is superior.
research tends to agree with you on that, its a miss in this video or just a personal preference, but the stretch is defo better on seated
@@alaaentabi7879While it's true that you get a better stretch with the seated version, if you're already doing compound movemenrs such as the Romanian Deadlift, you are already training it in the stretched position so maybe the extra stretch from the seated version isn't really necessary in my opinion. Basically, yeah the seated version is better but not by a huge stretch (haha) compared to the lying version.
Supplement tier list pleaseee
As a guy I did do the step ups but just as a last exercise for some cardio benefits. Only did this exercise maybe 3 or 4 times during my 3 year gym journey.
Please do a tier list for calves
step ups at the end of a workout with proper technique are brutal 😊
can you please make a vid about a home workout plan as i can't access the gym or to any gym equipment
i am very very skinny and there's just so many vids but i like your best so i would appreciate it if u make one please 🙏🏻🙏🏻
I do step ups because I have pathetic body balance when I start going to the gym.
It actually helped me strengthen my gluts and core. 😁
Honestly, the stretch I've felt on RDLs and hip thrusts is immense, and the fact that both can be slowly overloaded throught time with weight is a big plus. Still don't like how complex it can be to set up hip thrusts however.
Hello, new sub here. I just wanted to say that i love your videos, because of the semplicity. One question: i live in a tiny town where my gym has really few machines (the most popular mostly) and i would like to boost my glutes. I'm already doing romanian deadlifts (with kettlebell) and in the past i also did hip trusts with barbell, but nothing of that works. Any guess for what could be the reason? Thanks in advance
Bulgarian split squats and lunges. Can both be done with dumbells and kill your glutes. The likely reason the hip thrusts aren't working well are because hip thrusts don't really stretch the glutes under load, the top of the movement is where the glutes are least stretched which is the opposite of what you want for muscle gain. RDLs, while a great hamstring exercise won't be hitting the glutes well if it's the only glute movement you do. They should be supplemented with a lunge or split squat variation. Hope this helps.
I do step ups. But for additional quad work. To work the hamstrings would probably require a really big unusual step. But that’s just stretching.
Seen a few guys that plays handball doing step ups, but they do it explosive so they train jump height
Single leg rdl is awesome but it sure lacks of stability so I suggest for anyone who wants to try rdl variation you can try the B-stands rdl. It just hits the right spot for me.
Kettlebell swings? Also, in the absence of barbells, are dumbbell variations as good?
Good video! Surprised at no comments about how hard it is to find enough gym space to do hip thrusts. Maybe it's only my gym that has benches facing right into a walking path. So not only are you heaving your junk at everyone in the gym, but they have to walk out of their way to avoid you.
What about the Glute Ham Raise, where would you put that?
Yes!
No Bulgarians?
Idk he already did that for the quads tier list but then again he should’ve put the glute focused variation of Bulgarian split squat in the Hamstring & Glute exercise tier list
@@qoonbinneeghas4210 how do you make it target more glutes vs more quads? I only ever feel Bulgarians in my fluted
*glutes
@@slasher4050 It depends on where the weight and shoulders align with the knee and foot. If they all are aligned vertically from the floor through the motion then your hips shoot in to move the weight back up. If the weight and shoulders are aligned with the hip in the bottom position then the back quad has to shoot your hips forward
@@slasher4050for bulgarian split squats, for quad focused u keep ur torso more upright and for glute focused u lean more forward w ur torso whilst doing the exact same movement in both variations of the exercise
”The butt blaster. Apart from it being my nickname in highschool…” what?! 🤣
At the start of my journey I was actually doing step-ups a lot.. It was a habit that I caught on from baseball practice and it was a great exercise at the start but as I progressed and had to up the weight my knees started hurting from dropping back from the box too hard and also didn't have such a strong grip to actually even hold the weights :D anyway - I dont think its necesserly a bad exercise, but not really usable after a couple months into working out...
200k subs lezzgowww
Can you do a BODY RECOMPOSITION VIDEO💪
What is the difference when you lunge forward and backwards, and how do the hamstrings work when lunging backwards?
My buddies and I used to do step ups back in high school, lol
I am a male that actually does step ups. They are a must if you are a footballer or an athlete, because they work on the start of the sprint. The more explosive you do them, the more you get that extremely fast start of the sprint. They are extremely hard to do, even the bodyweight one can get challenging. I do them with 30kg(66lbs), and they maximised my explosiveness in sprint :D
Some ideas you could use for videos for Tierlists:
Home Workout exercises
Band exercises
Exercises for overweight people
Do neck and trap exercises next!
I did step ups for quads and hip flexors lol
For the hip thrust would the higher degree of gains not be in the strecthed position rather than the contracted position? Especially if you're using something like a hip thrust machine (e.g the booty builder v8) that really lets you milk the bottom position?
what about the smith machine hip thrust ? it's way more convenient to put on the weights, so is it as good as the regular one ?
Step ups are an awesome warm up exercise if you have knee issues.
I've some step ups in a gym before.
Many times actually, with a plate and a box, but i did it because I belive it to be good to train knee stability by activating the muscles involved in pushing the low weight while keeping balance.
Not sure if that checks out thought
They are good for knee stability! but not so much for bodybuilding.
Come for the drawings, stay for the top advice 👍
The way i understand it, the term romanian deadlift originated from a language barrier between romanian lifters and some english speaking lifters. (cant remember what nationality) the Romanians were essential doing an SDL but when asked what they called it, they didnt really know the english words for it so it became the RDL. Essentially theyre the same exercise but the RDL is a bit more strict in the form used.
how would u rank the dynavec gluteator
i think sam jol needs this after his t shot tommorow!
Snatch grip deadlift is incredible
Could you please make a PPL Upper lower split?
After you do tier lists for all of main muscle groups, will you formulate a workout that uses all the S tier?
I have seen trainers suggesting donkey kicks with dumbells on the knees to increase resistance, do you think that works?
Leg press with very low feet position (heels hanging off the bottom) always hits my glutes just right and get that crazy next day soreness constantly
I would agree with most of these except for step ups, they're really good and deserve S tier
Guy who trained step ups here checking in.
it is certainly one of the exercises of all time
I used to do step ups before I changed gyms 😅
Any idea where Single-Leg Leg Press would stand in the tier list? Heard that they're supposedly better than Bulgarian Split Squats
I saw a guy today at the gym doing Step-ups!
Was waiting for the secret for not skipping to the end for the real ones
My schools track team does step-ups in the school gym XD
does the stair climber cardio machines count as a "step up"?
the lying hamstring curl does not hyperextend the hamstrings as much as in a seated position. It actually causes greater hypertrophy and growth. A lying variation with the torso bent downward and closer to the legs would probably produce similar results