Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Inverted Leg Press: High & Wide |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Hamstrings, Quadriceps |
Reverse Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Hips, Quadriceps, Hamstrings |
Wall Sit Static |
Static |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps |
Forward Lunge with Overhead Dumbbell Press |
Push |
Dumbbell |
Intermediate |
None required |
Legs, Shoulders, Quadriceps, Hamstrings |
Calf Raises: Seated (Foot Variations) |
Push |
Bodybuilding |
Beginner |
Seated Calf Machine |
Legs, Calves, Quadriceps |
Box Jumps |
N/A |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Quadriceps, Calves |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Side Lunge |
Push |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Hamstrings |
Swiss Ball Squats |
Push |
Exercise Ball |
Beginner |
Exercise Ball |
Legs, Quadriceps, Glutes |
Jump Switch Lunge |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Walking Lunge |
Push |
Warm Up |
Beginner |
None required |
Legs, Quadriceps, Hamstrings |
Horizontal Leg Press: Close Stance |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Quadriceps, Glutes, Hamstrings |
Lateral Lunge |
Push |
Warm Up |
Beginner |
None required |
Hips, Legs, Outside, Quadriceps |
Split Squat Hop |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Bar Kicks |
Pull |
Bodyweight |
Beginner |
Squat Rack, Barbell Bar |
Legs, Hips, Core, Quadriceps, Flexors, Lower Abs |
Squats: Body Weight |
Push |
Bodyweight |
Beginner |
None required |
Legs, Quadriceps, Hamstrings |
Horizontal Leg Press: Wide Stance |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Hamstrings, Glutes, Quadriceps |
Static Lunge |
Push |
Bodyweight |
Beginner |
None required |
Legs, Glutes, Quadriceps, Hamstrings |
Lunge Side |
Push |
Bodyweight |
Beginner |
None required |
Legs, Quadriceps, Glutes |
Speed Skater Hops |
N/A |
Cardio |
Beginner |
None required |
Legs, Quadriceps, Calves |
Reverse Lunge with Front Kick |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Inverted Leg Press: Low & Close |
Push |
Bodybuilding |
Intermediate |
None required |
Legs, Quadriceps, Hamstrings |
Balance Single Leg Lift on Stability Ball |
Pull |
Core |
Beginner |
None required |
Core, Legs, Quadriceps |
Core Crusher Push-Ups |
Push |
Bodyweight |
Athletic |
None required |
Chest, Core, Legs, Quadriceps |