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MINIATURES OF ALL EXERCISES FOR GLUTES
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ALL LEGS AND GLUTES EXERCISES
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MACHINE SMITH MACHINE Reverse lunges (alternating) ------- (Glutes ✔ Quads ✔ Ham
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MACHINE Glutes ham raises ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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NO EQUIPMENT Squat on wall (one leg) ------- (Glutes ✘ Quads ✔ Hamstrings ✘)
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CABLE Abductor lying on cable ------- (Glutes ✔ Quads ✘ Hamstrings ✘)
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MACHINE ABDUCTOR MACHINE ------- (Glutes ✔ Quads ✘ Hamstrings ✘)
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MACHINE CHIN DIP Pressdown ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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CABLE Lying cable glute/hamstring ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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MACHINE HORIZONTAL LEG PRESS Kickbacks ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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CABLE Side lunge to Curtsy squat ------- (Glutes ✔ Quads ✘ Hamstrings ✘)
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CABLES Kickbacks on cable kneeling ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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MACHINE SMITH MACHINE Cutsy squat ------- (Glutes ✔ Quads ✔ Hamstrings ✔)
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CABLE Hip flexors ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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NO EQUIPMENT Walking lunges 🏠 ------- (Glutes ✔ Quads ✔ Hamstrings ✔)
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MACHINE HACK SQUAT ------- (Glutes ✔ Quads ✔ Hamstrings ✔)
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BENCH & PLATE Crossover bench step ------- (Glutes ✔ Quads ✔ Hamstrings ✔)
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BENCH & DUMBBELLS Step up with leg kick ------- (Glutes ✔ Quads ✔ Hamstrings ✔)
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DUMBBELLS Romanian deadlift ------- (Glutes ✔ Quads ✘ Hamstrings ✔)
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NO EQUIPMENT Kickbacks upside down 🏠 ------- (Glutes ✔ Quads ✘ Hamstrings ✘)
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