The ab exercise dead bug, is a simple core workout you can do without gear to get stronger and more stable. You lie on your back and move your arms and legs in opposite pairs while keeping your back flat and your abs tight.
It’s called the dead bug because you look like a bug on its back with its legs in the air. It might sound strange, but it’s great for working your core without hurting your back.
What Muscles It Works:
This ab exercise works lots of core muscles, like the ones that keep your back and hips steady:
Six-pack abs (rectus abdominis)
Deep abs (transverse abdominis)
Side abs (internal and external obliques)
Back muscles (multifidus and erector spinae)
Hip muscles
Pelvic floor muscles
Why It’s So Good:
Unlike regular crunches, the dead bug exercise helps the muscles deep inside that protect your spine.
Here’s why it’s good:
Better core stability for everyday stuff and sports
Keeps your lower back safe from pain and injuries
Improved coordination
Better posture
Easy for beginners
How to do the Dead Bug Ab Exercise:
You just need a mat or a comfy floor.
Get Ready
Lie on your back, arms up.
Bend your knees to 90 degrees.
Press your lower back into the floor.
Tighten Your Core
Pull your belly button in.
Keep your shoulders easy and neck straight.
Move
Slowly lower one arm over your head as you straighten the opposite leg.
Stop before your hand and foot touch the floor.
Go back to the start.
Do the other side.
Breathe
Breathe in as you move.
Breathe out as you go back.
Easier Ways
If it’s too hard, try:
Keeping your feet on the floor
Not moving as far
Tapping your foot on the floor
Make It Harder
Once it’s easy, try:
Going slower
Holding weights
Using a resistance band
Squeezing a ball between your knees
Moving the arm and leg on the same side
Don’t Mess Up!
Don’t arch your back.
Don’t go too fast.
Don’t hold your breath.
Don’t move all your arms and legs at once.
Be Safe!
Stop if your back hurts.
Start with fewer reps.
Go slow.
Ask a doctor if you’re pregnant or hurt.
Do This:
Beginner: 2–3 sets of 6–8 reps per side
Medium: 3 sets of 10–12 reps per side
Hard: 3 sets of 12–15 reps per side with weights
Conclusion
The ab exercise dead bug might seem easy, but it’s great for your abs. It’s good for everyone, from beginners to athletes. It helps you get a strong core without hurting yourself.
If we are completely honest with you, no one likes leg day, as it involves not-so-fun exercises like squats and lunges. But many people totally forget to incorporate exercises for their hamstrings, which can also gain more strength, power, and become more injury-resistant by taking care of your hamstrings.
In 2025 and beyond, athletic performance requires explosive hip extension, joint stability, and injury-proof posterior chain development.
Your hamstrings are at the center of all three. Whether you’re a bodyweight/calisthenic person, an everyday lifter, or a serious athlete, this article will present you with 16 hamstring exercises that go beyond using a simple leg curl machine.
Why trust this article? These are based on science-backed training principles and personal experience from calisthenics-certified coaches, as well as our own superhuman strength team. You’ll find compound lifts, isolation movements, and mobility drills all in one place.
Why Hamstrings Matter in 2025
The hamstring group we have in our legs consists of 3 muscle groups called biceps femoris, semitendinosus, and the semimembranosus. These muscle groups work across two joints, which are both the hip and the knee, and make the hamstrings very important for:
Hip extension (jumping, running, sprinting)
Knee flexion (stability, athletic movement)
Deceleration (injury prevention)
Postural support (especially for lifters and desk workers)
With ACL type injuries and lower back problems on the rise, especially with younger athletes and older adults alike, it’s never been more important to up your hamstring strength, which will also help with mobility.
The 16 Best Hamstring Exercises for Strength, Speed, and Safety
1. Barbell Deadlift
Best for: Maximum strength + athletic development
Why it works: Hits glutes, hamstrings, and entire posterior chain
Sets/Reps: 3 x 6–8
2. Romanian Deadlift (RDL)
Best for: Hamstring isolation without knee stress
Why it works: Focuses on hip hinge mechanics
Sets/Reps: 3 x 6–8
3. Single-Leg RDL
Best for: Unilateral balance, stability, and glute engagement
Why it works: Corrects imbalances and forces active control
Sets/Reps: 3 x 6–8 per leg
4. Stiff-Leg Deadlift
Best for: Deeper stretch + hypertrophy
Why it works: Less quad involvement, more hamstring tension
Sets/Reps: 3 x 8–10
5. Hex Bar Deadlift
Best for: Beginners and joint-friendly training
Why it works: Safer spine angle, allows heavier loads
Sets/Reps: 3 x 6–8
6. Rack Pulls
Best for: Heavy posterior loading without full ROM
Why it works: Focuses on lockout strength and hamstrings
Sets/Reps: 3–5 x 3–5
7. Dumbbell Romanian Deadlift
Best for: Mobility work and beginners
Why it works: More control, less spinal compression
Sets/Reps: 4 x 6–8
8. Good Mornings
Best for: Hip hinge patterning and glute-ham development
Why it works: Trains spinal stability with hamstring tension
Sets/Reps: 3 x 8
9. Glute Bridge
Best for: Beginners, warmups, bodyweight training
Why it works: Activates hamstrings and glutes without equipment
Sets/Reps: 3 x 10
10. Barbell Hip Thrust
Best for: Maximal glute and hamstring engagement
Why it works: Emphasizes hip extension in a safe position
Sets/Reps: 3 x 8–10
11. Lateral Lunge
Best for: Athleticism and side-to-side control
Why it works: Trains the frontal plane and stretches hamstrings
Sets/Reps: 3 x 10 per side
12. Split Squat
Best for: Leg strength + balance
Why it works: Challenges the glutes and hamstrings together
Sets/Reps: 3 x 8–12 per side
13. Bulgarian Split Squat
Best for: Advanced unilateral development
Why it works: More range of motion = more tension
Sets/Reps: 3 x 8–12 per side
14. Kettlebell Swing
Best for: Power, cardio, and fast-twitch hamstring activation
Why it works: Uses explosive hip extension under load
Sets/Reps: 3 x 12–15
15. Reverse Sled Pulls
Best for: Real-world posterior chain strength
Why it works: Trains’ deceleration and backward locomotion
Sets/Reps: 3 sets of 25–30 feet
16. Cardio Rower Intervals
Best for: Conditioning + posterior chain burn
Why it works: Explosive hip/knee coordination
Sets/Reps: 3 rounds of 2 mins, rest 2 mins
Superhuman Strength Team Pro Tip:
If you are more of a weightlifter, then look to start your workout with compound lifts such as deadlifts and split squats, and then move onto accessory or unilateral work. Then look to end your workout with explosive or mobility work for well-rounded gain.
Remember Hamstring Flexibility
Even the strongest hamstrings need mobility. Add these at the end of your session or on rest days.
The Best Hamstring Mobility Drills
Hamstring scoop
Hamstring flossing
Assisted towel stretch
Half-kneeling dynamic stretch
Standing flat-foot stretch
Final Thoughts
If you want to move better, jump higher, run faster, or avoid injuries, then make sure you are training your hamstrings.
These 16 exercises mentioned at Superhuman Strength are not just gym trends but are based on sports science, functional training, and long-term injury prevention.
You can start with 2-3 exercises from this list and try to do at least x2 times a week.
If you are struggling with your pull-ups or your grip gives out before your muscles do, then you can safely say your forearms are the weak link in the chain.
Don’t worry, though; most people overlook them, yet strong forearms drive progress in calisthenics, climbing, combat sports, and even aesthetics.
Now it may sound strange when you talk about training your forearms with just your bodyweight, but it is not only possible but highly effective.
You don’t need dumbbells, fancy cables, or grip machines. All it takes is a bar, a floor, and a plan.
In this guide, the Superhuman Strength team will be covering 13 of the best forearm exercises using bodyweight, backed by real-world experience, thorough online research, our experts from the Superhuman Strength team, and more.
