Pistol Squats with support can effectively strengthen your thighs and glutes.
Single exercises: hamstrings
handles: upper pulley, seat: knees
This exercise is suitable for strengthening and stretching your lower back muscles.
This is basic exercise for correct pelvic position. You will involve buttocks and hamstrings in the exercise when you put your feet into the seat.
A simple exercise to strengthen the lower back and the entire back core.
One of the most effective strengthening of hamstrings is suspended hamstring curls on the back. In addition, you will strengthen your back deep stabilization system with this exercise.
XUP Reverse lunges are effective and complex exercise on their own. In addition, when you put one leg into the seat, it is even more efficient and you will use your deep stabilization system.
Rowing with single leg workout will strenghten your back, glut and hamstrings at the same time.