Glutes and Hamstrings Anatomy

Describe the origin, insertion, and fiber direction of the gluteus maximus, medius, and minimus.

Differentiate the primary roles of the gluteus maximus (hip extension) from the medius/minimus (hip abduction, stabilization).

Describe the origin, insertion, and fiber direction of the hamstring muscles (biceps femoris, semitendinosus, semimembranosus).

Explain how the biarticular nature of most hamstrings affects exercise selection for lengthened-position training.

Identify the lengthened and shortened positions of the gluteal muscles and select exercises that challenge the muscles across their full contractile range.

Differentiate between exercises that target the hamstrings at the hip (e.g., RDLs) versus at the knee (e.g., leg curls).

Analyze common posterior chain training mistakes (e.g., lumbar compensation in hip hinges) by analyzing movement patterns.