Leg Exercises
This is a calf raise. Can be done on a leg press machine, calf raise machine, or with dumbbells. Works the calf muscle.
This is a lying leg curl. Muscles worked: hamstring.
This exercise is a leg press. Muscles worked: mainly the quadricep, but also hits the calves, glutes, groin, hamstrings, hip flexors, lower back and outer thighs.
This exercise is a leg extension. Muscles worked: quadricep.
This exercise is a wall sit. Muscles worked: quads, hamstring, adductors.
Squats
This exercise is a banded squat hold abduction. Muscles worked: hip abductor muscles.
This exercise is the goblet squat. (can use kettlebell instead of DB) Muscles worked: glutes, quads, hamstrings, lower back, core, and forearms.
This is a Bulgarian split squat. It is great to add single leg and single arm movements to your exercise routine.
This exercise is a Kettlebell Sumo Squat. Can be performed with a smith machine, squat rack or using a Dumbbell. Muscles worked: glutes, quads, hamstrings, calves, adductors, and hip flexors.
This is a Chair Squat. It is great beginner move.
This exercise is a smith machine squat. Muscles worked: glutes, hamstrings, adductors, erector spinae, soleus, obliques, quads, and lower back.
This exercise is a smith machine sumo squat. Muscles worked: gluteus,hip flexors, quadriceps, hamstrings and inner thigh muscles.
This exercise is a squat press. Muscles worked: the quadriceps, hamstrings, glutes, anterior and posterior delts (front and back of shoulders).
This exercise is a TRX Squat Single Leg. Muscles worked: primarily targets the glutes and to a lesser degree also targets the abs, groin, hamstrings, hip flexors, lower back, outer thighs and quads.
This is a TRX squat. Muscles worked: primarily targets the glutes and to a lesser degree also targets the abs, groin, hamstrings, hip flexors, lower back, outer thighs and quads.
Lunges
This exercise is a reverse lunge. Holding a chair or wall is optional (more for beginners). This exercise works the glutes, quads, hamstrings and calves.
This exercise is a lateral lunge. Can be done with a dumbbell, kettlebell or on a smith machine. Muscles worked: glutes, quadriceps, adductors, calves and hamstrings.
This exercise is a static lunge. Holding a chair or wall is optional (more for beginners). This exercise works the glutes, quads, hamstrings and calves.
Glute Focused
This exercise is a kettlebell swing. Muscles worked: hamstrings, glutes, quads, traps, rhomboids, delts, spinal erectors and abs.
This exercise is the deadlift. Deadlifts are a compound movement that work a lot of different muscles including the hamstrings, glutes, lats, rhomboids, traps, erector spinae, calves .. almost your whole body!
This exercise is called box jumps. Muscles worked: glutes, hamstrings, quads, and calves.
This exercise is called step ups. Muscles worked: glutes & quads.
This exercise is a hip thrust. Muscles worked: glutes and hamstring.
This exercise is called the back extension. It works the glutes, hamstring, muscles that run up and down your spine and lower back.
This exercise is called a Good Morning. It is a hip hinge exercise. Muscles worked: Lower back, glutes, and hamstring.
This exercise is called a Dumbbell Good Morning. It is a hip hinge exercise. Muscles worked: Lower back, glutes, and hamstring.
This exercise is a standing glute kickback. Muscles worked: glutes, hamstrings and core.
This exercise is a glute kickback. Muscles worked: glutes, hamstrings and core.
This exercise is a glute bridge. Muscles worked: glutes, hamstrings and core.