Reverse Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
Weighted Step Up |
Push |
Bodybuilding |
Athletic |
Dumbbells, Flat Bench, Plyo / Step-up Boxes, Wooden Plyo Box |
Legs, Quadriceps, Hamstrings, Glutes |
Chasse with Weighted Punch |
N/A |
Dumbbell |
Intermediate |
Dumbbells |
Arms, Legs, Glutes, Quadriceps |
Sumo Squats: Dumbbell |
Pull |
Dumbbell |
Intermediate |
Plyo / Step-up Boxes, Dumbbells |
Legs, Hips, Glutes, Quadriceps |
Cable Squats |
Push |
Bodybuilding |
Intermediate |
Cable Crossover Machine, Tricep Press Down Bar Attachment |
Legs, Glutes, Quadriceps, Hamstrings |
Front Squat: Basket-Grip |
Push |
Bodybuilding |
Intermediate |
Barbell Bar Pad, Barbell Bar, Squat Rack |
Legs, Hips, Quadriceps |
Hip Lifts: Weighted, Barbell |
Push |
Bodybuilding |
Athletic |
Barbell Bar, Barbell Bar Pad, Flat Bench |
Legs, Hips, Glutes, Quadriceps, Hamstrings |
Horizontal Leg Press: Single Leg |
Push |
Bodybuilding |
Athletic |
Leg Press Machine |
Legs, Hips, Glutes, Quadriceps |
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 |
Dumbbell Lunges: All On One Leg, Then The Other |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Hips, Quadriceps, Hamstrings |
Side to Side Step-Overs |
Push |
Plyometrics |
Intermediate |
Plyo / Step-up Boxes |
Legs, Quadriceps, Glutes, Hamstrings |
Forward Lunge with Overhead Dumbbell Press |
Push |
Dumbbell |
Intermediate |
None required |
Legs, Shoulders, Quadriceps, Hamstrings |
Pistol Squats: Smith-Machine Assisted |
Push |
Bodybuilding |
Elite |
Smith Machine |
Legs, Quadriceps, Glutes |
Leg Extensions: Single Leg |
Push |
Bodybuilding |
Intermediate |
None required |
Legs, Quadriceps, Calves |
Reverse Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Hips, Quadriceps, Hamstrings |
Body Weight Squat |
|
Bodyweight |
Beginner |
None required |
Legs, Glutes, Quadriceps, Hamstrings |
Dumbbell Lunges: Alternating |
Push |
Dumbbell |
Intermediate |
Dumbbells |
Legs, Quadriceps, Hamstrings |
One Leg Get-Ups |
Push |
Bodyweight |
Intermediate |
Flat Bench |
Legs, Core, Quadriceps |
Barbell Reverse Lunges: All On One Leg, Then The Other |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, 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 |
Barbell Lunges: Alternating |
Push |
Bodybuilding |
Athletic |
Barbell Bar |
Legs, Quadriceps, Hamstrings |
Bulgarian Split Squats: Body-Weight |
Push |
Bodyweight |
Intermediate |
Plyo / Step-up Boxes |
Legs, Hips, Quadriceps, Glutes |
Charleston |
N/A |
Bodyweight |
Intermediate |
None required |
Legs, Quadriceps, Glutes |