The tall kneeling single arm high band row is a beginner-friendly resistance band exercise that teaches proper rowing mechanics, core rigidity, and hip position all at once. Learn the correct setup, execution cues, common mistakes, and rep-and-set programming for young athletes and new lifters. Find out exactly where this movement fits between the half kneeling row and heavier loaded pulling variations.
The glute ham roller leg curl is a simple, equipment-light way to build stronger, more resilient hamstrings without a leg curl machine. Learn how to perform this supine hamstring curl with proper hip drive, the most common mistakes to avoid, and how to program it for wrestlers, combat athletes, powerlifters, and lifters at any level.
The front rack barbell front foot elevated split squat is one of the most complete single leg exercises you can program — combining deficit range of motion, heavy barbell loading, and a serious trunk and upper back demand. Learn the full setup, front rack options, step-by-step technique, common mistakes, and exactly how to program it for strength or hypertrophy. Whether you’re a powerlifter, a combat sports athlete, or just want stronger legs, this is the split squat variation worth mastering.
No reverse hyper at your gym? These five reverse hyper alternatives — from the loaded 45-degree back extension to the glute ham raise and kettlebell Jefferson curl — let you build a strong, resilient posterior chain anywhere. Coach Brandon Smitley breaks down exactly how to execute, load, and program each movement to drive bigger squats, heavier deadlifts, and better athletic performance.
The Hatfield front foot elevated reverse lunge is one of the most effective single-leg exercises for building lower body strength and size, combining hand-assisted stability with an increased range of motion to load the glutes, quads, and hamstrings heavier than a traditional reverse lunge ever could. In this exercise index breakdown, I walk through setup, technique, programming recommendations, and exactly when to use this variation. It’s also one of my go-to single-leg movements for lifters dealing with low back issues who still want to train hard.
The Hatfield reverse lunge is a single-leg strength exercise that uses a safety squat bar and band pegs (or a second barbell) for stability, allowing you to load heavier than a traditional reverse lunge while training the glutes, hamstrings, and quads unilaterally. In this guide, I break down the setup, technique, biomechanics, and programming recommendations so you can use this lunge variation to build lower-body strength, size, and athletic performance. It’s also one of the best lunge variations for in-season athletes and lifters managing low back issues.
The Hatfield front foot elevated split squat is one of the most effective single-leg exercises you can add to your training, combining safety squat bar loading with stability support to take balance out of the equation and let you push heavier weights for strength and hypertrophy. In this exercise index breakdown, Brandon Smitley of THIRST Gym walks you through the setup, technique, programming recommendations, and the biomechanical reasons this variation builds bigger glutes, stronger legs, and better mobility. Learn how to add this powerful split squat variation to your powerlifting accessory work or athletic development program today.
The single leg barbell RDL is a powerful posterior chain exercise that builds glute and hamstring strength through the eccentric range of motion while developing the hip stability needed for athletic performance. Learn proper form, muscles worked, and programming recommendations for adding this single leg hinging variation to your training. Using a barbell allows you to load the single leg RDL more aggressively than dumbbells or kettlebells, making it an ideal progression for serious strength athletes.
The alternating kettlebell swing is a powerful variation of the traditional kettlebell swing that builds explosive hip extension, posterior chain strength, and conditioning using just a single kettlebell. Learn proper technique, hand-switch mechanics, and how to program this exercise for conditioning, power development, or glute and hamstring hypertrophy. Add this versatile movement to your training and take your kettlebell workouts to the next level.
The cable Zercher RDL is a beginner-friendly hip hinge variation that uses a cable machine and tricep extension bar to target the glutes and hamstrings in the stretched position. Whether you’re a new lifter learning the hip hinge pattern or an experienced athlete looking for a fresh posterior chain accessory exercise, this movement delivers consistent tension and quality muscle stimulus. Learn proper setup, technique, and programming recommendations in this complete exercise breakdown from THIRST Gym.