Title	Force Type	Category	Difficulty	Equipment	Muscle Groups
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