Forum Saradas

Utilities => Exercises database => Legs/Glutes => Topic started by: RobMash on May 01, 2016, 10:15:59 pm

Title: ALL LEGS AND GLUTES EXERCISES
Post by: RobMash on May 01, 2016, 10:15:59 pm
QUADS, HARMSTRING, GLUTES EXERCISES



MACHINE EXERCISES

Horizontal leg press single leg

(https://j.gifs.com/wp5L4J.gif)
(https://j.gifs.com/v27MOr.gif)
(http://i.imgur.com/wcu4pJo.gif)

45 degree leg press

(https://j.gifs.com/o2KNkj.gif)

45 degree leg press single leg

(http://i.imgur.com/AvyUW68.gif)

Leg press using pull-up machine

(https://j.gifs.com/5yENmK.gif)

Pressdown on Chin dip variation

(http://i.imgur.com/HN4GGqm.gif)

Hack squat

(https://j.gifs.com/rk5Q6E.gif)

Hack squat-one legged sideways

(https://j.gifs.com/31042r.gif)

Reverse hack squat

(https://j.gifs.com/qx5Po0.gif)

Reverse hack squat single leg

(https://j.gifs.com/mZVAqA.gif)

Reverse hack squat lunges

(https://j.gifs.com/PNpP7l.gif)

Smith machine leg press

(https://j.gifs.com/rkNJZ6.gif)
(http://i.imgur.com/YBcILjq.gif)

One leg Smith machine leg press

(https://j.gifs.com/kRVyRx.gif)

Single leg squat on Smith machine

(https://j.gifs.com/kRVyDv.gif)

Pistol squat on Smith machine

(https://j.gifs.com/Z6D3vQ.gif)

Barbell sumo squat on Smith machine

(http://i.imgur.com/3zzDXXU.gif)

Cutsy squat on Smith machine

(https://j.gifs.com/OYojXY.gif)

Barbell lunges

(https://j.gifs.com/o2KzLA.gif)

Reverse lunges on rack (alternating)

(http://i.imgur.com/KNsHJDB.gif)

Barbell lunges step ups

(https://j.gifs.com/rkNnRL.gif)

Barbell lunges with bench on Smith machine

(https://j.gifs.com/QWq9lM.gif)

One leg box squat on Smith machine

(https://j.gifs.com/VOy36z.gif)

Sissy squat on Smith machine

(https://j.gifs.com/9r7ljD.gif)







BARBELL EXERCISES

Barbell squat

(https://j.gifs.com/rkN1j4.gif)

Front barbell squat

(https://j.gifs.com/jRMoJz.gif)

Barbell Hack squat

(https://j.gifs.com/o29xLY.gif)

Front squat push press

(https://j.gifs.com/QWqMpM.gif)

Hang clean

(https://j.gifs.com/827VZW.gif)

Front squat on t-bar row

(https://j.gifs.com/BBpkGQ.gif)

Jefferson squat

(https://j.gifs.com/W6zmMX.gif)

Barbell walking lunge

(https://j.gifs.com/yPOBoz.gif)

Barbell front walking lunges

(https://j.gifs.com/rkN1pK.gif)

Barbell front lunges

(https://j.gifs.com/n5V1VR.gif)

Overhead squat

(http://i.imgur.com/iMtQ2qQ.gif)

Barbell sissy squat

(https://j.gifs.com/o29D93.gif)






DUMBBELLS EXERCISES

Dumbbells squat

(https://j.gifs.com/kRV1WY.gif)

Dumbbells front squat

(https://j.gifs.com/M8mGqB.gif)

Dumbbells walking lunge

(https://j.gifs.com/0RplNG.gif)

Reverse lunges with dumbells

(http://i.imgur.com/X2nwh04.gif)

Plie dumbbell squat

(http://i.imgur.com/1kKwZT3.gif)

Plie dumbbell squat on pull up machine

(https://j.gifs.com/ADo0lj.gif)

Bulgarian dumbbells squat

(https://j.gifs.com/Nknrw2.gif)

Bulgarian split squats with jump

(https://j.gifs.com/G67k0J.gif)


Dumbbells squat step-up with jump

(https://j.gifs.com/mZVmGG.gif)

Step up with leg kick

(http://i.imgur.com/kQDB911.gif)

Dumbbells side split squat

(https://j.gifs.com/687l0N.gif)

Crossover bench step

(http://i.imgur.com/OCAKCBf.gif)




CABLE EXERCISES

Cable sissy squat

(https://j.gifs.com/pY6D0V.gif)

Cable leg raise

(https://j.gifs.com/9r70nZ.gif)


NO EQUIPMENT EXERCISES

Bench jump

(https://j.gifs.com/31vM3n.gif)

Pistol squat

(https://j.gifs.com/gJVO7r.gif)

Walking lunges

(http://i.imgur.com/S9NO4hc.gif)

Squat on wall (one leg)

(http://i.imgur.com/fdqqegq.gif)




QUADS ISOLATION EXERCISES


MACHINE EXERCISES

Leg extension machine

(https://j.gifs.com/J6A9Xo.gif)

One leg extension machine

(https://j.gifs.com/4xDrNn.gif)
(http://i.imgur.com/LebnOAu.gif)





CABLE EXERCISES






HARMSTRING ISOLATION EXERCISES

MACHINE EXERCISES

Standing leg curls

(https://j.gifs.com/W6vMJQ.gif)

Lying leg curls

(https://j.gifs.com/L9DX1X.gif)

Lying single leg curls

(https://j.gifs.com/PNl2qz.gif)

Seated leg curl

(https://j.gifs.com/v27NjM.gif)

Glutes ham raises

(https://j.gifs.com/687OPR.gif)

Kickbacks on Horizontal Leg press

(http://i.imgur.com/08QeqOT.gif)




BARBELL EXERCISES

Barbell deadlift

(https://j.gifs.com/KrBWyn.gif)

Sumo barbell deadlift

(https://j.gifs.com/mZ6rkA.gif)

Trap bar deadlift

(https://j.gifs.com/L9lwRW.gif)

Barbell single leg deadlift

(https://j.gifs.com/XD0Qgo.gif)
(https://j.gifs.com/68vJ2O.gif)




DUMBBELLS EXERCISES

Single arm dumbbell deadlift

(https://j.gifs.com/qxXmX3.gif)

Dumbbells single leg deadlift

(https://j.gifs.com/XD0Q3V.gif)

Romanian deadlift with dumbells

(http://i.imgur.com/e3fEpWh.gif)




CABLE EXERCISES

Standing cable leg curls

(https://j.gifs.com/v2711n.gif)

Kneeling cable leg curls

(https://j.gifs.com/v271An.gif)

Lying cable glute/hamstring

(http://i.imgur.com/cyBr839.gif)





SWISS BALL EXERCISES

Swiss ball harmstring curl

(https://j.gifs.com/Z6yljg.gif)





GLUTES ISOLATION EXERCISES


Kneeling squat on Smith machine

(https://j.gifs.com/Z6D7Aw.gif)

Barbell glute bridge

(https://j.gifs.com/BB7ABn.gif)
(http://i.imgur.com/wBJmH4P.gif)

Kickback on cable

(http://i.imgur.com/8NTBVAT.gif)

Kickbacks on cable kneeling

(http://i.imgur.com/WaBPBrg.gif)

Hip flexors

(http://i.imgur.com/Z76nnIh.gif)

Cable glutes pressdown

(https://j.gifs.com/73w9Rw.gif)

Cable pull through

(https://j.gifs.com/G673D8.gif)

Kickback machine

(https://j.gifs.com/M8gyvO.gif)

Kickback on leg extension machine

(https://j.gifs.com/9ry9ox.gif)

Standing kickback machine

(https://j.gifs.com/YExk3Y.gif)

Glutes on abductor machine

(https://j.gifs.com/rk5Qjp.gif)

Glutes on abductor machine vers II

(https://j.gifs.com/kRVqA6.gif)

Swiss ball kickback

(http://i.imgur.com/W3rZjBJ.gif)

Single leg glute bridges

(https://j.gifs.com/gJVOy3.gif)

Bridge on leg extension machine

(http://i.imgur.com/Dtl5MWf.gif)

Deadlift on hammer strenght

(http://i.imgur.com/lWpJfgu.gif)

Kickbacks upside down

(http://i.imgur.com/ttiXHxT.gif)

Side lunge to Curtsy squat on cable

(http://i.imgur.com/q2ouHPu.gif)





ABDUCTOR EXERCISES

Fire hydrant

(https://j.gifs.com/BB7Agn.gif)
(https://j.gifs.com/lYVl57.gif)

Elevated lateral leg raises using the cable machine

(https://j.gifs.com/AD73yP.gif)



ADDUCTOR EXERCISES

Abductor machine

(https://j.gifs.com/737OvO.gif)

Lying hip

(https://j.gifs.com/lYVz96.gif)

Hip adduction cable

(https://j.gifs.com/gJVrq9.gif)