Title Force Type Category Difficulty Equipment Muscle Groups
Crab Single Leg Extensions N/A Bodyweight Intermediate None required Legs, Shoulders, Glutes, Hamstrings, Anterior
Hip Bridges Push Bodyweight Beginner Flat Bench Legs, Back, Glutes, Hamstrings, Lower
Barbell Straight Leg Deadlifts Pull Bodybuilding Intermediate Barbell Bar Legs, Hips, Hamstrings, Glutes
Cable Squats Push Bodybuilding Intermediate Cable Crossover Machine, Tricep Press Down Bar Attachment Legs, Glutes, Quadriceps, Hamstrings
Squat Hops Push Bodyweight Beginner None required Legs, Core, Quadriceps, Hamstrings, Calves
Curtsey Lunges Push Bodyweight Beginner None required Hips, Legs, Inside, Outside, Quadriceps, Hamstrings
Resistance band Stiff leg deadlifts Pull Resistance Bands Beginner None required Legs, Back, Hamstrings, Glutes, Lower
Bridge 4 Way Glute- Feet and Knees Together N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Barbell T-Bends Pull Bodybuilding Athletic Barbell Bar Legs, Hips, Hamstrings, Glutes
Bridge 4 Way Glute- Feet out Knees out - Neutral N/A Bodyweight Beginner None required Legs, Core, Glutes, Hamstrings
Split Squat Push Bodybuilding Intermediate Flat Bench, Dumbbells Legs, Core, Quadriceps, Hamstrings
Reverse Barbell Lunges: Alternating Push Bodybuilding Athletic Barbell Bar Legs, Hips, Quadriceps, Hamstrings
Advanced Skiers Push Bodybuilding Athletic Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings
'Round the World N/A Dumbbell Intermediate Dumbbells Core, Legs, Obliques, Hamstrings
SS: Dip with Upright Hamstring Curls Push Bodyweight Intermediate None required Arms, Legs, Core, Triceps, Hamstrings
Horizontal Leg Press: Close Stance Push Bodybuilding Intermediate Leg Press Machine Legs, Quadriceps, Glutes, Hamstrings
Chest elevated glute bridge with Swiss Ball Push Exercise Ball Intermediate Exercise Ball Legs, Glutes, Hamstrings
Hyper-Extensions: Platform, Weighted Pull Core Intermediate None required Back, Legs, Lower, Glutes, Hamstrings
Front Back Lunge Bodyweight Intermediate None required Legs, Quadriceps, Glutes, Hamstrings
Frog Hops Push Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Standing Round House Kick N/A Bodyweight Intermediate None required Legs, Glutes, Hamstrings
Quad Leanbacks N/A Bodyweight Intermediate None required Legs, Quadriceps, Hamstrings
Hack Squats: Close Stance Push Bodybuilding Athletic Hack Squat Machine Legs, Quadriceps, Hamstrings
Good Mornings (Dynamic Stretch) N/A Warm Up Beginner None required Legs, Quadriceps, Hamstrings
Intermediate Skiers Push Bodybuilding Intermediate Dumbbells Arms, Back, Legs, Triceps, Upper, Hamstrings