Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Low Squat Pulse |
N/A |
Bodyweight |
Athletic |
None required |
Legs, Glutes |
Single Leg Deadlift |
N/A |
Dumbbell |
Intermediate |
Dumbbells, Kettlebells |
Legs, Hamstrings, Glutes |
Deadlift |
Pull |
Bodybuilding |
Intermediate |
Barbell |
Back, Legs, Lower, Hamstrings, Glutes |
Double Leg Calf Raise on Box |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Calves, Glutes |
Bridge 4 Way Glute- Feet Together Knees Out |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Hamstrings |
Frog Hops |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Glutes, Hamstrings |
One Legged Bench Squat |
Push |
Bodyweight |
Athletic |
Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Core, Hamstrings, Glutes |
Straight Leg Stability Ball Butt Buck |
|
Exercise Ball |
Beginner |
None required |
Legs, Glutes, Hamstrings |
Beginners Squat |
Push |
Bodyweight |
Beginner |
None required |
Legs, Glutes |
Lunge on Bench |
N/A |
Bodyweight |
Intermediate |
Flat Bench |
Legs, Glutes |
Russian Twist w DB |
N/A |
Exercise Ball |
Athletic |
Swiss Ball, Dumbbells |
Core, Legs, Glutes |
Reverse Hyper-Extensions: Stability Ball on Bench, Feet Like a Frog |
Pull |
Exercise Ball |
Intermediate |
Flat Bench, Swiss Ball |
Legs, Back, Hips, Glutes, Lower |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Ice Skaters |
|
Plyometrics |
Athletic |
None required |
Legs, Glutes |
Swiss Ball Squats |
Push |
Exercise Ball |
Beginner |
Exercise Ball |
Legs, Quadriceps, Glutes |
Crunch on Swiss Ball Expolsive |
N/A |
Bodyweight |
Athletic |
None required |
Core, Legs, Upper Abs, Glutes |
Dumbbell T-Bends |
Pull |
Dumbbell |
Athletic |
Dumbbells |
Legs, Hamstrings, Glutes |
Jump Switch Lunge |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Rear Leg Lift |
Pull |
Bodyweight |
Beginner |
None required |
Legs, Back, Glutes, Lower |
Bridge 4 Way Glute- Feet and Knees Together |
N/A |
Bodyweight |
Beginner |
None required |
Legs, Core, Glutes, Hamstrings |
Seated Glute & Hip Stretch |
|
Stretching |
Beginner |
None required |
Legs, Back, Glutes |
Foam Roll Hips |
N/A |
Stretching |
Beginner |
None required |
Hips, Legs, Glutes |
Horizontal Leg Press: Close Stance |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Quadriceps, Glutes, Hamstrings |
Split Squat Hop |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |