Hip and leg strength/power are essential for successful, injury-free performance. You hips and legs are your “money makers”. The muscles on the front (anterior) side of your lower body are called your “anterior chain muscles”. Those on the back (posterior) side are called your “posterior chain muscles”. Your glutes, hamstrings and calf muscles are your primary posterior chain muscles. Your quads, hip flexors and anterior shins are your primary anterior chain muscles. Examples of exercises that train the posterior chain include hip lifts, straight-leg dead lifts, RDLs, leg curls (SB curls, Nordic curls and slide board curls. Those that train the anterior chain include lunges, 1-leg squats, dead lifts, and leg extensions. Back squats tend to work the glutes and place more stress on the back, while front squats tend to work the quads and place less stress on the back.  Make sure that you devote equal time to training the anterior and posterior chain muscles.