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Exercise Routine
Gym Exercise
Push Day
Chest
Shoulders
Triceps
Pull Day
Full Back
Traps
Biceps
Forearms
Other
Abdominals
Full Legs
Cardio
Home Workout
Health Tracker VIP
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Home
Exercise Routine
Gym Exercise
Push Day
Chest
Shoulders
Triceps
Pull Day
Full Back
Traps
Biceps
Forearms
Other
Full Legs
Abdominals
Cardio
Home Workout
Health Tracker VIP
Full Leg Exercises
Filter Workouts
Primary Muscle:
Abductors
2
Adduction
2
Calves
5
Glutes
11
Hamstrings
11
Quadriceps
22
Equipment:
Barbels
11
Dumbell
10
Machine
22
None
10
Filter Workouts
Primary Muscle
Abductors
2
Adduction
2
Calves
5
Glutes
11
Hamstrings
11
Quadriceps
22
Equipment
Barbels
11
Dumbell
10
Machine
22
None
10
Squat (Barbell)
Barbels • Quadriceps
Hack Squat (Machine)
Machine • Quadriceps
Leg Extension (Machine)
Machine • Quadriceps
Front Squat
Barbels • Quadriceps
Bulgarian Split Squat (Dumbbell)
Dumbell • Quadriceps
Leg Press (Machine)
Machine • Quadriceps
Full Squat
Barbels • Quadriceps
Bulgarian Split Squat (Barbell)
Barbels • Quadriceps
Goblet Squat
Dumbell • Quadriceps
Walking Lunge (Dumbbell)
Dumbell • Quadriceps
Single Leg Extensions
Machine • Quadriceps
Single Leg Press (Machine)
Machine • Quadriceps
Squat (Smith Machine)
Machine • Quadriceps
Leg Press Horizontal (Machine)
Machine • Quadriceps
Lunge (Dumbbell)
Dumbell • Quadriceps
Split Squat (Dumbbell)
Dumbell • Quadriceps
Squat (Dumbbell)
Dumbell • Quadriceps
Sumo Squat (Dumbbell)
Dumbell • Quadriceps
Standing Calf Raise (Smith)
Machine • Calves
Seated Calf Raise
Machine • Calves
Calf Press (Machine)
Machine • Calves
Single Leg Standing Calf Raise
Dumbell • Calves
Romanian Deadlift (Barbell)
Barbels • Hamstrings
Seated Leg Curl (Machine)
Machine • Hamstrings
Glute Ham Raise
Machine • Hamstrings
Lying Leg Curl (Machine)
Machine • Hamstrings
Romanian Deadlift (Dumbbell)
Dumbell • Hamstrings
Good Morning (Barbell)
Barbels • Hamstrings
Romanian Deadlift (Smith Machine)
Machine • Hamstrings
Single Leg Romanian Deadlift (Barbell)
Barbels • Hamstrings
Single Leg Romanian Deadlift (Dumbbell)
Dumbell • Hamstrings
Standing Leg Curls
Machine • Hamstrings
Straight Leg Deadlift
Barbels • Hamstrings
Hip Thrust (Smith Machine)
Machine • Glutes
Deadlift (Barbell)
Barbels • Glutes
Glute Bridge (Barbell)
Barbels • Glutes
Glute Kickback (Machine)
Machine • Glutes
Partial Glute Bridge (Barbell)
Barbels • Glutes
Reverse Hyperextension
Machine • Glutes
Hip Abduction (Machine)
Machine • Abductors
Hip Abduction (Cable)
Machine • Abductors
Hip Adduction (Machine)
Machine • Adduction
Hip Adduction (Cable)
Machine • Adduction
Squat (Bodyweight)
None • Quadriceps
Reverse Lunge
None • Quadriceps
Sumo Squat
None • Quadriceps
Lateral Squat
None • Quadriceps
Standing Calf Raise / Single Leg
None • Calves
Glute Bridge
None • Glutes
Hip Thrust
None • Glutes
Bird Dog
None • Glutes
Single Leg Glute Bridge
None • Glutes
Fire Hydrants
None • Glutes
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Lateral Squat
None
Primary: Quadriceps
Secondary: Abductors, Glutes, Hamstrings
Step-by-Step Instructions
Stand with your feet hip-width apart, and point your toes slightly out.
Raise your arms in front of your body for balance.
Breathe in, bring your left leg out several inches, plant your foot, and squat.
Go down as low as your strength and mobility allow.
Hold for a moment and forcefully push through your heels to bring yourself to the top as you exhale.
Breathe in, bring your right leg out, plant your foot, and squat.
Keep alternating.
