Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
Step Ups With A Hop: All On One Leg, Then The Other	Push	Plyometrics	Intermediate	Plyo / Step-up Boxes	Legs, Glutes, Quadriceps, Hamstrings
Hip Lifts: Weighted, Barbell	Push	Bodybuilding	Athletic	Barbell Bar, Barbell Bar Pad, Flat Bench	Legs, Hips, Glutes, Quadriceps, Hamstrings
Swing Lunges	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
Barbell Lunges: All On One Leg, Then The Other	Push	Bodybuilding	Athletic	Barbell Bar, Squat Rack	Legs, Quadriceps, Hamstrings, Glutes
Reverse Dumbbell Lunges: Alternating	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Lunge With Weights		Dumbbell	Athletic	None required	Legs, Quadriceps, Glutes
Split Squats	Push	Bodyweight	Athletic	None required	Legs, Hips, Quadriceps, Hamstrings
SS: Reverse Lunges	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings, Glutes
Forward Lunge with Overhead Dumbbell Press	Push	Dumbbell	Intermediate	None required	Legs, Shoulders, Quadriceps, Hamstrings
Bar Kicks	Pull	Bodyweight	Beginner	Squat Rack, Barbell Bar	Legs, Hips, Core, Quadriceps, Flexors, Lower Abs
Horizontal Leg Press: Wide Stance	Push	Bodybuilding	Intermediate	Leg Press Machine	Legs, Hamstrings, Glutes, Quadriceps
Hack Squats: Close Stance	Push	Bodybuilding	Athletic	Hack Squat Machine	Legs, Quadriceps, Hamstrings
Broad Jumps	N/A	Cardio	Intermediate	None required	Legs, Quadriceps, Glutes
Squats: Barbell, Medium Stance	Push	Bodybuilding	Athletic	Barbell Bar Pad	Legs, Quadriceps, Hamstrings
Front Squat: Basket-Grip	Push	Bodybuilding	Intermediate	Barbell Bar Pad, Barbell Bar, Squat Rack	Legs, Hips, Quadriceps
Quad Leanbacks	N/A	Bodyweight	Intermediate	None required	Legs, Quadriceps, Hamstrings
Inverted Leg Press: Close Stance	Push	Bodybuilding	Intermediate	None required	Legs, Quadriceps, Hamstrings
Reverse Lunge with Front Kick	Push	Bodyweight	Intermediate	None required	Legs, Core, Glutes, Quadriceps, Lower Abs
Swiss Ball Squats	Push	Exercise Ball	Beginner	Exercise Ball	Legs, Quadriceps, Glutes
Good Mornings (Dynamic Stretch)	N/A	Warm Up	Beginner	None required	Legs, Quadriceps, Hamstrings
Reverse Dumbbell Lunges: All On One Leg, Then The Other	Push	Dumbbell	Intermediate	Dumbbells	Legs, Quadriceps, Hamstrings
Walkouts	N/A	Bodyweight	Intermediate	None required	Core, Legs, Quadriceps
Lunge Stationary	Push	Bodyweight	Beginner	None required	Legs, Quadriceps, Glutes
Squats: Body Weight	Push	Bodyweight	Beginner	None required	Legs, Quadriceps, Hamstrings
One Leg Get-Ups	Push	Bodyweight	Intermediate	Flat Bench	Legs, Core, Quadriceps