Bulgarian Split Squats: Body-Weight |
Push |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes |
Legs, Hips, Quadriceps, Glutes |
Lunge With Weights |
|
Dumbbell |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Swing Lunges |
Push |
Bodyweight |
Athletic |
None required |
Legs, Hips, Quadriceps, Hamstrings |
Lunge Press |
Push |
Dumbbell |
Intermediate |
None required |
Shoulders, Legs, Quadriceps |
Skaters |
|
Cardio |
Intermediate |
None required |
Legs, Core, Quadriceps |
Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Charleston |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Glutes |
Squats: Barbell, Medium Stance |
Push |
Bodybuilding |
Athletic |
Barbell Bar Pad |
Legs, Quadriceps, Hamstrings |
Wall Sit Static |
Static |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps |
Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Inverted Leg Press: High & Wide |
Push |
Bodybuilding |
Intermediate |
Leg Press Machine |
Legs, Hamstrings, Quadriceps |
Forward Lunge with Overhead Dumbbell Press |
Push |
Dumbbell |
Intermediate |
None required |
Legs, Shoulders, Quadriceps, Hamstrings |
Walking Lunge |
Push |
Warm Up |
Beginner |
None required |
Legs, Quadriceps, Hamstrings |
Reverse Dumbbell Lunges: Alternating |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Bulgarian Split Squats: Smith-Machine |
Push |
Bodybuilding |
Athletic |
Smith Machine, Wooden Plyo Box |
Legs, Hips, Quadriceps, Glutes |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Reverse Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
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 |
Swiss Ball Squats |
Push |
Exercise Ball |
Beginner |
Exercise Ball |
Legs, Quadriceps, Glutes |
Jump Switch Lunge |
Push |
Bodyweight |
Athletic |
None required |
Legs, Quadriceps, Glutes |
Quad Leanbacks |
N/A |
Bodyweight |
Intermediate |
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 |
Good Mornings (Dynamic Stretch) |
N/A |
Warm Up |
Beginner |
None required |
Legs, Quadriceps, Hamstrings |