Lunge
Bodyweight
Glutes
Gluteus maximus
Primary focus
133
Glutes
Glute Bridge
Bodyweight
Glutes
Barbell Hip Thrust
Barbell
Glutes
Step-Up
Plyo Box
GlutesInner thighs
Sumo Deadlift
Barbell
Glutes
Band Squat
Resistance Band
Glutes
Clamshell
Resistance Band
Glutes
Glute Kickback
Bodyweight
Glutes
Side-Lying Leg Raise
Bodyweight
Glutes
Pigeon Pose
Bodyweight
GlutesQuads
Walking Lunge
Bodyweight
GlutesHamstrings
Kettlebell Swing
Kettlebell
Glutes
Skater Jumps
Bodyweight
Glutes
Reverse Lunge
Bodyweight
Glutes
Banded Glute Kickback
Resistance Band
Glutes
90/90 Hip Mobility
Bodyweight
Glutes
Piriformis Stretch
Bodyweight
GlutesQuadsInner thighs
Lateral Bounds
Bodyweight
GlutesBicepsTriceps
Reverse Plank
Bodyweight
GlutesHamstringsLower back
Suitcase March
Dumbbells or Kettlebells
GlutesHamstringsLower back
GHD Reverse Hyperextension
GHD Machine
GlutesQuadsHamstrings
Single-Leg Wall Push
Bodyweight
GlutesHamstrings
Barbell Kneeling Squat
Barbell
GlutesQuadsOuter thighs
Lateral Box Step-Over
Plyo Box
GlutesHamstrings
Standing Machine Hip Extension
Hip Extension Machine
GlutesHamstrings
Cable Hip Extension
Low Cable, Ankle Strap
Glutes
Single-Leg Glute Bridge
Bodyweight
GlutesCalves
Warrior III Pose
Bodyweight
GlutesQuadsSide deltsTraps
Single-Arm Dumbbell Snatch
Dumbbell
GlutesCalves
Single-Leg Balance
Bodyweight
GlutesInner thighs
Side Shuffle
Bodyweight
Glutes
Lying Knee-to-Chest Stretch
Bodyweight
GlutesInner thighs
Supine Hip Abduction and Adduction
Bodyweight
Glutes
Lying Glute Squeeze
Bodyweight
GlutesOuter thighs
Band Monster Walk
Resistance Band
GlutesBicepsLower back
Bench Reverse Hyperextension
Bench
GlutesSide delts
Standing Arm and Leg Reach
Bodyweight
GlutesBiceps
Single-Leg Bench Glute Bridge
Bench
Glutes
Bench Glute Kickback
Bench
Glutes
Bench Bird Dog
Bench
GlutesQuads
Lateral Bench Step-Up
Bench
GlutesQuadsTricepsSide delts
Overhead Backward Medicine Ball Toss
Medicine Ball
GlutesQuadsInner thighsOuter thighs
TRX Skater Lunge
TRX Suspension Trainer
GlutesBicepsLower backAbs
TRX Atomic Reverse Plank
TRX Suspension Trainer
GlutesBiceps
Kneeling Jump
Bodyweight
Glutes
Multi-Hip Machine Abduction
Multi-Hip Machine
Glutes
Leverage Glute Bridge Machine
Leverage Hip Thrust Machine
Glutes
Banded Standing Hip Abduction
Resistance Band
GlutesHip flexors
Supine Scorpion
Bodyweight
GlutesHip flexors
Dynamic Knee-to-Chest Glute Stretch
Bodyweight
GlutesAbsObliquesCalves
Single-Leg Resistance Band Balance Hold
Resistance Band
Glutes
Machine Hip Abduction
Hip Abductor Machine
GlutesQuadsBicepsAbs
Kettlebell Figure 8
Kettlebell
GlutesQuadsAbs
Medicine Ball Scoop Toss
Medicine Ball
Glutes
Dynamic Hamstring Leg Swings
Bodyweight
Glutes
Band Lateral Walk
Resistance Band
Glutes
Figure-Four Stretch
Bodyweight
Glutes
Foam Roller Glute Release
Foam Roller
Glutes
Plate Ground to Overhead
Weight Plate
GlutesBicepsQuadsTrapsSide delts
Kettlebell Sumo Deadlift High Pull
Kettlebell
GlutesQuadsOuter thighs
Curtsy Lunge
Bodyweight
GlutesHamstrings
Cable Pull-Through
Low Cable Pulley
Glutes
Fire Hydrant
Bodyweight
Glutes
Banded Lateral Walk
Resistance Band
Glutes
Seated Banded Hip Abduction
Resistance Band
Glutes
Glute Kickback Machine
Glute Kickback Machine
GlutesHamstrings
Reverse Hack Squat
Hack Squat Machine
GlutesCalves
Single-Leg Balance Reach
Bodyweight
GlutesQuadsSide deltsTricepsTraps
Single-Arm Kettlebell Clean and Jerk
Kettlebell
Glutes
Standing Hip Abduction
Bodyweight
Glutes
Lying Bench Hip Abduction
Bench
GlutesBicepsQuadsSide deltsTraps
Dumbbell Clean
Dumbbells
GlutesBicepsQuadsTricepsSide delts
Medicine Ball Overhead Back Throw
Medicine Ball
GlutesHamstrings
TRX Hip Press
TRX Suspension Trainer
Glutes
TRX Hip Abduction
TRX Suspension Trainer
Glutes
TRX Superman
TRX Suspension Trainer
GlutesHamstringsAbs
TRX Glute Pike
TRX Suspension Trainer
GlutesBicepsLower back
Machine Reverse Hyperextension
Reverse Hyper Machine
Glutes
Cable Glute Kickback
Cable Machine
GlutesBicepsLower back
Cable Deadlift
Cable Machine
GlutesBicepsLower back
Floor Reverse Hyperextension
Bodyweight
GlutesBiceps
Gymnastic Bridge
Bodyweight
Glutes
Band Glute Bridge
Resistance Band
Glutes
Band Donkey Kick
Resistance Band
Glutes
90/90 Stretch
Bodyweight
GlutesLower back
Seated Forward Fold
Bodyweight
GlutesLower back
Knee-to-Chest Stretch
Bodyweight
GlutesHamstrings
Single-Leg Back Extension (roman chair)
Roman Chair
GlutesHamstrings
Banded Pull-Through
Resistance Band
Glutes
Donkey Kick
Bodyweight
Glutes
Standing Cable Hip Abduction
Low Cable Machine
Glutes
Banded Fire Hydrant
Resistance Band
GlutesHamstrings
Bent-Knee Good Morning
Barbell
Glutes
Frog Pump
Bodyweight
Glutes
Wall Glute Isometric Press
Wall
Glutes
Banded Frog Pump
Resistance Band
Glutes
Seated Hip Rotation
Bodyweight
Glutes
Cable Hip Abduction
Cable Machine
GlutesHamstringsQuadsSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Jerk
Dumbbell
GlutesHamstringsLower back
Single-Leg Reverse Plank
Bodyweight
GlutesLower back
Standing Contralateral Reach
Bodyweight
GlutesCalves
Clock Balance Drill
Bodyweight
Glutes
Standing Band Hip Abduction
Resistance Band
Glutes
Standing Side-to-Side Leg Swings
Wall or Chair Support
Glutes
Clock Reach
Bodyweight
Glutes
Modified Bird-Dog (Leg Only)
Bodyweight
GlutesLower back
Seated Good Morning (chair)
Chair, (Optional) Dowel
Glutes
Standing Resistance Band Hip Abduction
Mini Loop Band
Glutes
Seated Resistance Band Leg Abduction
Resistance Band, Chair
GlutesHamstringsLower back
Bench Reverse Plank
Bench
Glutes
Glute Drive Machine
Glute Machine
Glutes
Seated Hip Abduction (abductor machine)
Abductor Machine
GlutesQuads
Medicine Ball Squat Toss
Medicine Ball
GlutesInner thighs
Standing IT Band Stretch
Bodyweight
Glutes
Figure-4 Stretch
Bodyweight
GlutesLower back
Lying Knee to Chest
Bodyweight
Glutes
Banded Hip Abduction
Resistance Band
GlutesHip flexorsInner thighs
90/90 Hip Rotation
Bodyweight
Glutes
Hamstring Scoops
Bodyweight
Glutes
Lying Piriformis Stretch
Bodyweight
GlutesBicepsLower back
Bodyweight Reverse Hyperextension
Bench (or stable surface)
GlutesBicepsLower back
Stability Ball Reverse Hyperextension
Swiss Ball
Glutes
Frog Pump
Bodyweight
Glutes
Banded Lateral Step-Outs
Resistance Band
Glutes
Offset Dumbbell Deadlift
Dumbbells
Glutes
Standing Single-Leg Cable Leg Curl
Cable pull machine
GlutesLower back
Single-Leg Reverse Hyperextension
Roman chair / Hyperextension bench
GlutesLower back
Single-Leg Good Morning
Bodyweight
GlutesOuter thighs
Banded Monster Walk
Resistance Band
GlutesInner thighs
Seated Hip Abduction (chair)
Chair
Glutes
Mini Band Walks
Mini band
GlutesQuadsBicepsForearms
Atlas Stone Lift
Atlas stone
GlutesBiceps
Machine Hip Thrust
Machine
Secondary focus
250
QuadsGlutes
Squat
Bodyweight
QuadsGlutes
Bulgarian Split Squat
Bench
HamstringsGlutes
Single-Leg Deadlift
Dumbbell
QuadsGlutes
Hack Squat
Hack Squat Machine
QuadsGlutesHamstrings
Front Squat
Barbell
Side deltsTrapsQuadsGlutes
Kettlebell Clean
Kettlebell
Side deltsTrapsQuadsGlutes
Kettlebell Snatch
Kettlebell
QuadsGlutesSide deltsTriceps
Kettlebell Thruster
Kettlebell
ObliquesGlutes
Kettlebell Windmill
Kettlebell
BicepsGlutesAbs
Banded Single-Leg Romanian Deadlift
Resistance Band
BicepsGlutesLower back
Banded Good Morning
Resistance Band
ObliquesAbsGlutes
Medicine Ball Rotational Throw
Medicine Ball
QuadsGlutesObliques
Medicine Ball Lunge with Twist
Medicine Ball
ObliquesGlutes
Half Lord of the Fishes Pose
Bodyweight
QuadsBicepsGlutesCalves
Sprints
Bodyweight
QuadsGlutesBiceps
Depth Jump
Plyo Box or Step
QuadsBicepsGlutes
Tuck Jump
Bodyweight
QuadsGlutes
Overhead Squat
Barbell or Dowel
QuadsGlutesSide deltsTriceps
Thruster
Barbell, Dumbbells, or Med Ball
QuadsGlutesBicepsSide delts
Barbell Snatch
Barbell
QuadsGlutesBiceps
Jumping Lunge
Bodyweight
BicepsGlutesLower back
Good Morning
Barbell
QuadsBicepsGlutes
Band-Resisted Sprint
Band, Partner, or Anchor Point
QuadsGlutesCalves
Single-Leg Hop
Bodyweight
QuadsGlutesCalves
Sled Push
Prowler Sled
ObliquesGlutes
Woodchopper
Cable, Med Ball, or Dumbbell
Side deltsTrapsGlutesHamstrings
Dumbbell Snatch
Dumbbell
Full bodySide deltsTrapsQuadsGlutes
Barbell Clean and Press
Barbell
TrapsSide deltsGlutes
Snatch-Grip High Pull
Barbell
QuadsGlutesSide delts
Single-Arm Overhead Kettlebell Squat
Kettlebell
Lower backTrapsLatsGlutesHamstrings
Rack Pull
Barbell, Power Rack
Lower backGlutesHamstrings
Weighted Back Extension
Roman Chair, Weight Plate
Lower backGlutes
Floor Back Extension
Bodyweight
QuadsGlutesHamstringsAbs
Zercher Sandbag Carry
Sandbag
QuadsGlutesHamstrings
Landmine Squat
T-Bar Row
QuadsGlutesHamstrings
Belt Squat
Belt Squat Machine
HamstringsGlutes
Stability Ball Hamstring Curl
Swiss Ball
QuadsGlutesHamstrings
Single-Leg Box Squat
Box
QuadsGlutesCalves
BOSU Ball Squat
BOSU Ball
CalvesGlutes
Single-Leg Stand
Bodyweight
QuadsGlutesCalves
Counterbalance Pistol Squat
Light Dumbbell or Kettlebell
QuadsGlutes
Chair-Assisted Lunge
Chair
QuadsGlutesSide delts
Overhead Dumbbell Walking Lunge
Dumbbell
Side deltsTricepsQuadsGlutes
Barbell Split Jerk
Barbell
Lower backGlutesRear delts
Single-Arm Superman
Bodyweight
QuadsGlutesHamstrings
Dumbbell Reverse Lunge
Dumbbells
QuadsGlutes
Chair Sit-to-Stand
Chair
BicepsGlutes
Bodyweight Bench Leg Curl
Bench
CalvesQuadsGlutes
Single-Leg Bench Balance
Bench
ObliquesGlutesSide deltsQuads
Medicine Ball Rotational Throw with Step
Medicine Ball
HamstringsGlutes
Barbell Glute-Ham Raise
Barbell, Bench or GHR
BicepsGlutes
Single-Leg RDL with Bench Support
Bench, Dumbbell (Optional)
QuadsGlutesBiceps
Dumbbell Box Squat
Dumbbells, Bench (or Box)
BicepsGlutesLower back
Bench-Supported Dumbbell Romanian Deadlift
Dumbbells, Bench
QuadsGlutesHamstrings
Explosive Barbell Box Squat
Barbell, Box
QuadsGlutesHamstrings
Plyometric Step-Downs
Step Platform
LatsAbsGlutesHamstrings
Vertical Medicine Ball Throw
Medicine Ball
ObliquesGlutes
Rotational Medicine Ball Scoop Toss
Medicine Ball
TrapsQuadsGlutesCalves
Barbell Jump Shrug
Barbell
TrapsQuadsGlutesCalves
Dumbbell Jump Shrug
Dumbbells
ObliquesAbsGlutes
TRX Rip Trainer Low to High Chop
TRX Rip Trainer
QuadsGlutesInner thighsOuter thighs
TRX Rip Trainer Lateral Bound
TRX Rip Trainer
AbsHip flexorsQuadsGlutes
TRX Power Knee Tuck
TRX Suspension Trainer
TricepsAbsGlutesBiceps
TRX Triceps Extension with Hip Raise
TRX Suspension Trainer
BicepsQuadsGlutes
TRX Biceps Curl with Reverse Lunge
TRX Suspension Trainer
TrapsSide deltsGlutesQuads
Power Snatch
Barbell
TrapsSide deltsGlutesQuads
Hang Snatch
Barbell
QuadsGlutesBicepsCalves
Vertical Jump
Bodyweight
QuadsGlutesBicepsCalves
Sprinting
Bodyweight
Lower backGlutesHamstrings
Roman Chair Hyperextension
Roman Chair
QuadsGlutesHamstrings
Banded Front Squat
Resistance Band
Lower backGlutesRear delts
Banded Superman
Resistance Band
QuadsGlutesBicepsCalves
Bounding
Bodyweight
QuadsGlutesBicepsSide delts
Tire Flip
Tire
TrapsSide deltsBicepsQuadsGlutes
Barbell High Pull
Barbell
Side deltsTrapsQuadsGlutes
Snatch Balance
Barbell
TrapsSide deltsGlutesQuads
Hang Power Snatch
Barbell
Hip flexorsGlutes
Standing Knee to Chest
Bodyweight
QuadsGlutesHamstringsLower backObliquesAbs
Single-Arm Kettlebell Front Rack Squat
Kettlebell
HamstringsGlutes
TRX Hamstring Curl
TRX Suspension Trainer
QuadsGlutesSide deltsAbs
Kettlebell Overhead Lunge
Kettlebell
QuadsGlutesInner thighsAbs
Kettlebell Pistol Squat
Kettlebell
QuadsGlutesAbs
Kettlebell Front Squat
Kettlebell
TricepsSide deltsTrapsGlutes
Backward Overhead Medicine Ball Throw
Medicine Ball
QuadsGlutesSide deltsTriceps
Medicine Ball Squat to Press
Medicine Ball
ObliquesAbsGlutes
Medicine Ball Side Toss
Medicine Ball
ChestHip flexorsGlutes
Scorpion Stretch
Bodyweight
BicepsGlutesCalves
Butt Kicks
Bodyweight
QuadsGlutesBiceps
Broad Jump with Return
Bodyweight
QuadsGlutesBicepsTrapsSide delts
Power Clean
Barbell
QuadsGlutesInner thighs
Lateral Shuffle
Bodyweight
QuadsGlutesBiceps
Split Squat Jump
Bodyweight
QuadsGlutesBiceps
Box Step-Up
Plyo Box or Step Platform
QuadsGlutesBicepsSide delts
Clean and Jerk
Barbell
TricepsGlutesBiceps
Crab Walk
Bodyweight
QuadsBicepsGlutes
Sled Pull
Prowler Sled, Straps
Lower backGlutesHamstrings
Back Extension
Roman Chair or Hyperextension Bench
ObliquesAbsGlutes
Half-Kneeling Woodchop
Cable Machine or Band
Side deltsTricepsQuadsGlutes
Push Jerk
Barbell
Lower backHamstringsGlutes
Band Good Morning
Resistance Band
QuadsGlutesHamstringsAbs
Zercher Squat
Barbell
QuadsGlutesHamstrings
Dumbbell Split Squat
Dumbbells
QuadsInner thighsOuter thighsGlutes
Lateral Lunge
Bodyweight
HamstringsGlutesLower back
Stiff-Leg Deadlift
Barbell
HamstringsGlutes
Glute-Ham Raise
GHD Machine
QuadsGlutesHamstrings
Suspended Lunge
TRX Straps
QuadsGlutesCalves
Pistol Squat to Box
Box or Chair
QuadsGlutesCalves
Balance Board Squat
Balance Board
QuadsGlutesInner thighs
Clock Lunge
Bodyweight
QuadsGlutesInner thighsOuter thighsCalves
Alternating Lateral Bounds
Bodyweight
QuadsGlutes
Single-Leg Leg Press
Leg Press Machine
QuadsGlutes
Chair Stand
Chair
QuadsGlutesBiceps
Bench Pistol Squat
Bench
BicepsGlutesLower back
Seated Good Morning (bench)
Bench (Optional: Light Barbell/Dumbbell)
QuadsGlutesCalves
Bench Toe Taps
Bench
QuadsBicepsGlutes
Bench-Supported Front and Back Leg Swings
Bench
ObliquesGlutes
Bench Side Plank
Bench
QuadsGlutesBicepsTraps
Snatch Pull
Barbell
QuadsGlutesBicepsTraps
Clean Pull
Barbell
Side deltsTricepsQuadsGlutes
Split Jerk
Barbell
Side deltsTricepsQuadsGlutes
Power Jerk
Barbell
QuadsGlutesBicepsTrapsSide delts
Hang Power Clean
Barbell
QuadsGlutesBicepsCalves
Power Skip
Bodyweight
ObliquesGlutesQuadsSide delts
Medicine Ball Side Scoop Throw
Medicine Ball
QuadsGlutesSide deltsTriceps
Landmine Squat to Press
Barbell, Landmine Post
QuadsGlutesHamstrings
TRX Single-Leg Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Pistol Squat
TRX Suspension Trainer
QuadsGlutesBicepsTrapsSide delts
Hang Clean
Barbell
QuadsGlutesSide deltsTriceps
Dumbbell Thruster
Dumbbells
TrapsSide deltsBicepsQuadsGlutes
Dumbbell High Pull
Dumbbells
QuadsGlutesHamstrings
TRX Overhead Squat
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Suspension Lunge
TRX Suspension Trainer
QuadsGlutesOuter thighs
TRX Curtsy Lunge
TRX Suspension Trainer
QuadsGlutesInner thighs
TRX Side Lunge
TRX Suspension Trainer
QuadsGlutesHamstringsAbs
TRX Sprinter Start
TRX Suspension Trainer
HamstringsGlutes
TRX Hamstring Runner
TRX Suspension Trainer
AbsObliquesGlutes
TRX Scorpion
TRX Suspension Trainer
QuadsGlutesInner thighsHamstrings
TRX Cossack Squat
TRX Suspension Trainer
CalvesGlutesAbs
TRX Single-Leg Balance
TRX Suspension Trainer
Lower backGlutesBiceps
Machine Back Extension (hyperextension bench)
Hyperextension Bench
QuadsGlutesBiceps
Belt Squat Machine
Belt Squat Machine
QuadsGlutes
Pendulum Squat
Pendulum Squat Machine
QuadsGlutes
V-Squat
V-Squat Machine
ObliquesGlutes
Side Plank Hip Dips
Bodyweight
QuadsGlutesSide deltsTraps
Kettlebell Sumo High Pull
Kettlebell
QuadsGlutes
Band Leg Press
Resistance Band
QuadsGlutes
Medicine Ball Reverse Lunge
Medicine Ball
QuadsGlutes
Medicine Ball Thruster
Medicine Ball
Inner thighsGlutesLower back
Happy Baby Pose
Bodyweight
ObliquesGlutes
Lying Spinal Twist
Bodyweight
ObliquesGlutes
Seated Spinal Twist (bodyweight)
Bodyweight
Lower backGlutesHip flexors
Lying Double Knee-to-Chest
Bodyweight
Lower backGlutesHamstrings
Weighted Superman
Weight Plate, Dumbbell
Lower backGlutesHamstrings
Alternating Superman
Bodyweight
TrapsLower backGlutesHamstrings
Mid-Shin Rack Pull
Barbell, Power Rack
Lower backHamstringsGlutes
Barbell Good Morning
Barbell
Lower backGlutesHamstrings
45-Degree Back Extension
Hyperextension Machine
Lower backGlutesHamstrings
Roman Chair Back Extension
Roman Chair
Lower backGlutes
Swiss Ball Back Extension
Swiss Ball
QuadsGlutes
Reverse Sled Drag
Sled, Resistance Band
HamstringsGlutes
Swiss Ball Leg Curl
Swiss Ball
HamstringsGlutes
Hyperextension Hold
Roman Chair
QuadsHamstringsGlutes
Depth Drop
Box
QuadsGlutes
Wall Pistol Squat
Wall
QuadsGlutesHamstrings
Split Squat
Bodyweight
QuadsGlutesHamstringsCalves
Weighted Pistol Squat
Dumbbell or Kettlebell
ObliquesGlutes
Side Plank Leg Raise
Bodyweight
Lower backGlutesHamstrings
Single-Leg Back Extension (hyperextension bench)
Hyperextension Bench
QuadsGlutesSide deltsTriceps
Single-Arm Dumbbell Thruster
Dumbbell
CalvesGlutes
Single-Leg Kettlebell Pass Around
Kettlebell
HamstringsGlutesLower back
Split-Stance Romanian Deadlift
Dumbbell or Kettlebell
QuadsGlutesHamstrings
Single-Leg Squat to Bench
Bench or Chair
CalvesGlutes
Tree Pose
Bodyweight
QuadsGlutes
Chair Squat
Chair
Hip flexorsGlutes
Standing Forward and Back Leg Swings
Wall or Chair Support
AbsGlutes
Pelvic Tilts
Bodyweight
Hip flexorsGlutesLower back
Supine Knee-to-Chest Stretch
Bodyweight
CalvesGlutes
Supported Single-Leg Balance
Wall or Chair Support
QuadsGlutes
Partial Wall Squat
Wall
QuadsGlutesCalves
Bench Hop-Overs
Bench
QuadsGlutesHamstrings
Box Squat
Bench or Chair
QuadsGlutesHamstrings
Supported Lunge
Wall or Chair Support
CalvesGlutes
Chair-Assisted Single-Leg Hold
Chair
QuadsGlutesHamstrings
Assisted Pistol Squat
Wall or Vertical Support
QuadsGlutesHamstrings
Supported Split Squat
Wall or Chair Support
Lower backGlutes
Bench Back Extension
Bench
QuadsGlutesCalves
Bench Hops
Bench
QuadsGlutesSide deltsTriceps
Jerk
Barbell
QuadsGlutesBicepsCalves
Sprint
Bodyweight
QuadsGlutesSide deltsTricepsTraps
Clean and Press
Barbell
QuadsGlutesSide deltsTraps
Power Clean from Blocks
Barbell, Pull Blocks
QuadsGlutesSide deltsTraps
Power Snatch from Blocks
Barbell, Pull Blocks
QuadsGlutesCalves
Seated Box Jump
Plyo Box/Bench
LatsTricepsSide deltsGlutes
Overhead Medicine Ball Throw
Medicine Ball
QuadsGlutesCalvesBiceps
Hill Sprints
Bodyweight
ObliquesAbsGlutes
TRX Side Plank Crunch
TRX Suspension Trainer
QuadsGlutesCalves
TRX Jump Squat
TRX Suspension Trainer
QuadsGlutesSide deltsTricepsAbs
Wall Ball Shot
Medicine Ball
Lower backGlutesRear delts
TRX Overhead Back Extension
TRX Suspension Trainer
HamstringsGlutesLower back
TRX Single-Leg Romanian Deadlift
TRX Suspension Trainer
QuadsGlutesHamstrings
TRX Split Squat
TRX Suspension Trainer
Lower backGlutes
TRX Back Extension
TRX Suspension Trainer
QuadsGlutesBiceps
Cable Lunge
Cable Crossover
QuadsGlutes
Kettlebell Front Rack Squat
Kettlebell
QuadsGlutes
Wall Ball
Medicine Ball
Inner thighsGlutes
Side Lunge Stretch
Bodyweight
Hip flexorsInner thighsGlutesCalves
Rocking Squat Stretch
Bodyweight
QuadsGlutes
Band Overhead Squat
Resistance Band
ObliquesGlutes
Supine Spinal Twist
Bodyweight
QuadsGlutesBicepsTraps
Barbell Clean
Barbell
TrapsGlutesQuads
Kettlebell Overhead Carry
Kettlebell
ForearmsTrapsGlutes
Kettlebell Suitcase Carry
Kettlebell
Outer thighsInner thighsGlutesCalves
Carioca
Bodyweight
QuadsGlutesLats
PVC Pipe Overhead Squat
Dowel (or PVC pipe)
ObliquesGlutes
Cable Woodchop
Cable machine (or band)
QuadsGlutesBicepsCalves
Box Step-Overs
Box / Platform
Lower backGlutesBiceps
Weighted GHD Back Extension
GHD machine, plate
Side deltsQuadsGlutesTriceps
Landmine Thruster
Barbell, floor press platform
Side deltsTricepsGlutesQuads
Single-Arm Dumbbell Push Press
Dumbbell
Lower backTrapsLatsGlutesBiceps
Snatch-Grip Deadlift
Barbell
Lower backGlutes
Machine Back Extension
Back extension machine
Lower backGlutesBiceps
Locust Pose
Bodyweight
Lower backBicepsGlutes
Dumbbell Good Morning
Dumbbell
HamstringsGlutes
Slider Hamstring Curl
Sliders
QuadsGlutesInner thighs
Kettlebell Sumo Squat
Kettlebell
HamstringsGlutesLower back
Dumbbell Romanian Deadlift
Dumbbells
QuadsGlutes
Weighted Wall Sit
Wall, weight plate
QuadsGlutesHamstrings
Pin Squat
Barbell, Power Rack
QuadsGlutesHamstrings
Plate Squat
Weight Plate
QuadsGlutesInner thighs
Barbell Sumo Squat
Barbell
QuadsGlutesHamstrings
Pause Squat
Barbell
HamstringsGlutesLower backTraps
Rack Pull Below Knee
Barbell, Power Rack
QuadsGlutesInner thighs
Jefferson Squat
Barbell or dumbbell
HamstringsGlutes
TRX Leg Curl
TRX Suspension Trainer
QuadsGlutesSide delts
Dumbbell Overhead Lunge
Dumbbells
QuadsGlutes
Offset Dumbbell Squat
Dumbbells
QuadsGlutes
Pistol Box Squat
Box, bench
QuadsGlutes
Single-Leg Plank
Bodyweight
QuadsGlutesSide delts
Single-Arm Dumbbell Overhead Squat
Dumbbell
QuadsGlutesSide deltsTricepsTraps
Single-Arm Dumbbell Clean and Press
Dumbbell
Side deltsTricepsQuadsGlutes
Kettlebell Jerk
Kettlebell
QuadsGlutesCalves
Single-Leg Broad Jump
Bodyweight
QuadsGlutesSide deltsTrapsTriceps
Dumbbell Clean and Press
Dumbbells
Side deltsTrapsLatsQuadsGlutes
Weight Plate Snatch
Weight plate
QuadsGlutesCalves
Hurdle Jump
Hurdles
Side deltsTricepsQuadsGlutes
Kettlebell Push Press
Kettlebells
QuadsGlutesSide deltsTriceps
Kettlebell Long Cycle
Kettlebells (pair)
QuadsGlutesSide deltsTraps
Snatch from Blocks
Barbell, blocks
ObliquesGlutes
TRX Side Plank Hip Dip
TRX Suspension Trainer
QuadsGlutes
Barbell Back Squat
Barbell, Power Rack
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