Hamstrings
 

Hamstrings

Barbell Straight-Leg Deadlift

"This exercise teaches the all-important 'hip hinge,' which is essential for powerful, safe movements both in the gym and out on the field," says Contreras.

Do this: Grab a barbell and let it hang at arm's length in front of you. Keeping your knees slightly bent, push your hips back and lower your torso until it's nearly parallel to the floor. Do 10 reps.