At the highest podium in the bodybuilding world, a competition is often won or lost from the back. A set of hamstrings and glutes so dry and full that they appear three-dimensional is the ultimate indicator of elite conditioning. In this exclusive FST-7 Tip of the Week, 24-time Olympia-winning coach Hany Rambod and Mr. Olympia Derek Lunsford discuss the most effective biomechanical exercises to radically transform your glutes and hamstrings.
Whether you’re training for the stage or simply aiming for a strong, athletic posterior chain; this guide from the absolute world elite provides the physiological blueprint you need.
The Champion’s Favorites: Building with Volume and Stretch
Derek Lunsford credits much of his legendary hamstring and glute development to a specific selection of exercises that put the muscles under extreme mechanical tension:
- Belt Squats & Hip Thrusts: These exercises allow you to maximally overload the glutes and hamstrings without your lower back becoming the limiting factor.
- Bulgarian Split Squats: Derek emphasizes that this unilateral exercise was an absolute gamechanger for his muscle balance and symmetry during his winning Olympia preparation.
- Walking Lunges: Hany Rambod adds that walking lunges are one of the most underrated exercises in the gym. Moving steadily forward under tension forces the glutes into a deep physiological contraction and stretch.
The Perfect Stretch: Controlled Straight Leg Deadlifts
Before the heavy compound exercises begin, Derek always warms up his muscles with light variations of hamstring curls. Then it’s time for the ultimate mass builder for the hamstrings: the Straight Leg Deadlift (SLD).
Hany and Derek discuss the biomechanical differences between the barbell and dumbbells:
- The Barbell Variant: Excellent for heavy, consistent volume. But Hany warns: "Don’t ego-lift 220 kilos." Derek recalls laughingly that Hany had to call him back during a training session in California because he was training too heavy, which compromised hamstring tension.
- The Dumbbell Variant: Offers more biomechanical freedom. By slightly varying your foot position (for example, turning them slightly inward or outward) or by guiding the dumbbells more inward or outward, you physiologically target completely different hamstring fibers.
Keep the repetitions controlled at all times, slow down the eccentric (lowering) phase, and maintain constant tension on the hamstrings.
The Role of Isolation and Mind-Muscle Connection
Besides heavy compounds, the champions recommend strategically using isolation exercises. The abductor machine is ideal for this.
- Your torso angle: Hany explains that the biomechanics differ per abductor machine. Sitting upright primarily isolates the upper part of the glutes (gluteus medius). Leaning far back shifts the physiological tension more toward the lower part of the glutes.
- Kickbacks: Occasionally use cable kickbacks to purely focus on the mind-muscle connection and maximally isolate the glutes.
Pro Tip from the Pro Creator: Fuel Recovery Immediately
Training the posterior chain completely depletes your glycogen stores and central nervous system. To optimally utilize this heavy recovery window and prevent muscle breakdown (catabolism), Evogen Nutrition’s high-end supplementation is the gold standard:
- Extreme hyperhydration beforehand: Take a dose of liquid Evogen EVP AQ 30 minutes before your leg day. This liquid glycerol supplement forces extra fluid deep into the muscle cells for a brutal pump and joint protection. Stack this with EVP Xtreme/3D for laser focus.
- Anabolic cell protection during your sets: Drink Evogen Amino KEM during your workout. This intra-workout supplement supplies your muscle cells with all 9 essential amino acids (EAAs) and electrolytes to immediately block muscle breakdown during those deep RDL stretches.
- Rapid recovery afterward: Feed the micro-tears in your hamstrings and glutes immediately after your last set with Evogen IsoJect. This ultra-pure whey isolate breaks down amino acids lightning-fast thanks to IGNITOR™ enzyme technology for immediate recovery.
Related Reading
- Best Shoes for Leg Day (FST-7)
- FST-7 Tips for Pendulum Squats
- The Key to Seated Hamstring Curls (FST-7)
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