Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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
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
Beginners Squat	Push	Bodyweight	Beginner	None required	Legs, Glutes
Split Squat Hop	Push	Bodyweight	Athletic	None required	Legs, Quadriceps, Glutes