The speaker, Jeff Cavaliere from athleanx.com, provides a comprehensive ranking of leg exercises for hamstring and glute development. He categorizes the exercises based on their ability to be progressively overloaded, create muscle growth and hypertrophy, and be safe to perform without risking injury.
The exercises are ranked from worst to best, with the worst ones being the Prone Hamstring Curl, Heel Press, and Step Mill. These exercises are criticized for their inability to provide adequate resistance for muscle growth, limited range of motion, and risk of injury.
The next category, labeled as "Better," includes the Dumbbell Reverse Sprinter Lunge and Standing Cuff Kickback. These exercises are recommended because they allow for overload and resistance, which is crucial for muscle growth.
The "Better Still" category includes the Single Leg RDL with a cable and the Dumbbell Single Leg RDL. These exercises are recommended because they provide more stability and control, which allows for better balance and muscle activation.
The "Almost Best" category includes the Pull Through, Dumbbell Leaning Forward Step Up, and the Glute Ham Raise or The Slick Floor Bridge Curl. These exercises are recommended because they provide a combination of muscle activation and overload.
Finally, the "Best of the Best" category includes the Low Bar Squat and the Barbell Hip Thrust. These exercises are recommended because they provide the best activation of the glutes and hamstrings and allow for easy progressive overload.
Cavaliere concludes by encouraging viewers to subscribe to his channel for more content and to visit athleanx.com for complete training programs.
Here are the key facts from the text:
1. The Leg Press is not effective for developing glutes.
2. The Leg Press can lead to hip flexion and lumbar reflection, compromising the stability of the low back and SI joint.
3. The Prone Hamstring Curl can lead to low back pain or spasm due to the engagement of the hip flexors.
4. The Heel Press is a bodyweight exercise that is limited in its range of motion and cannot be progressively overloaded.
5. The Step Mill can lead to low back pain and is not effective for building glutes or hamstrings.
6. The RDL (Romanian Deadlift) is effective for targeting the hamstrings and glutes.
7. The Dumbbell Single Leg RDL is a variation of the RDL that allows for more overload and control.
8. The Cable Single Leg RDL is a variation of the RDL that provides more stability and control.
9. The Seated Hamstring Curl is a better alternative to the Prone Hamstring Curl.
10. The Banded Step Through is a better variation of the Heel Press that allows for more range of motion and overload.
11. The Kettlebell Swing is effective for training the glutes and hamstrings, but may have limitations in terms of load and progressive overload.
12. The Pull Through is an improvement on the Kettlebell Swing that allows for more load and control.
13. The Dumbbell Leaning Forward Step Up is an exercise that can be used to target the glutes and hamstrings.
14. The Glute Ham Raise and the Slick Floor Bridge Curl are exercises that allow for coordinated effort between the glutes and hamstrings.
15. The Barbell RDL is a classic exercise that allows for overload and growth in both the hamstrings and glutes.
16. The Low Bar Squat is a variation of the squat that recruits the posterior chain muscles more effectively.
17. The Barbell Hip Thrust is the best exercise for glute development, allowing for progressive overload, safety, and muscle hypertrophy.