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PARITER. — side by side, at the same time. Every workout is a creator’s own video, played through their official player, approved by a person before it reaches anyone. Rooms are never recorded. Training content here is general education, not medical advice.

No equipment. No excuses about equipment.

Bodyweight.

Every movement here needs nothing but the floor. Each one lists what it trains, how to do it well, and the mistake people actually make. Point at a muscle to narrow it down.

Pick a muscle

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Upper backLatsTricepsLower backGlutesHamstrings
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  • Full body

Showing Hamstrings. Show everything

4 exercises for hamstrings

  • Butt Kicks

    Beginner

    Hamstrings also Calves, Quads, Hip flexors

    How to move

    1. jog tall on the balls of your feet
    2. flick your heels up toward your glutes
    3. keep the knees pointing down at the floor
    4. stay light and quick
    What usually goes wrong
    • kicking the heels out behind instead of straight up
    • leaning forward at the waist
    • heavy, flat-footed landings

  • Hip Hinge Drill

    Beginner

    Glutes · Hamstrings also Lower back, Core

    How to move

    1. Push your hips back like closing a car door with your butt
    2. Soft knees, shins stay vertical
    3. Keep the stick touching head, upper back, and tailbone
    4. Feel the stretch in the back of your thighs
    What usually goes wrong
    • Squatting down instead of pushing the hips back
    • Rounding the upper back to reach lower
    • Locking the knees straight
    • Bending from the waist instead of the hips

Single-Leg Romanian Deadlift

Intermediate · one side at a time

Hamstrings · Glutes also Core, Obliques, Calves

How to move

  1. Hinge at the hip, reach the back leg long behind you
  2. Keep hips square, back toes point at the floor
  3. Make a straight line from head to heel
  4. Grip the floor with the standing foot
What usually goes wrong
  • Hips opening up toward the ceiling
  • Rounding the back instead of hinging
  • Standing knee locking out or caving in
  • Rushing and losing balance instead of owning the movement

  • Sprint Intervals

    Advanced

    Hamstrings · Glutes also Quads, Calves, Hip flexors, Core

    How to move

    1. build to speed over the first few strides
    2. run tall with the knees driving forward
    3. arms hammer from hip to cheek
    4. walk until breathing settles between reps
    What usually goes wrong
    • sprinting all-out on the first rep with no build-up
    • overstriding so the foot lands far ahead of the hips
    • cutting rest short so speed collapses

    • These are cues from a reviewed catalogue, not personal instruction. Train within your own limits and stop anything that hurts.

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