ALL LEGS AND GLUTES EXERCISES

[RobMash]

QUADS, HARMSTRING, GLUTES EXERCISES



MACHINE EXERCISES

Horizontal leg press single leg





45 degree leg press



45 degree leg press single leg



Leg press using pull-up machine



Pressdown on Chin dip variation



Hack squat



Hack squat-one legged sideways



Reverse hack squat



Reverse hack squat single leg



Reverse hack squat lunges



Smith machine leg press




One leg Smith machine leg press



Single leg squat on Smith machine



Pistol squat on Smith machine



Barbell sumo squat on Smith machine



Cutsy squat on Smith machine



Barbell lunges



Reverse lunges on rack (alternating)



Barbell lunges step ups



Barbell lunges with bench on Smith machine



One leg box squat on Smith machine



Sissy squat on Smith machine









BARBELL EXERCISES

Barbell squat



Front barbell squat



Barbell Hack squat



Front squat push press



Hang clean



Front squat on t-bar row



Jefferson squat



Barbell walking lunge



Barbell front walking lunges



Barbell front lunges



Overhead squat



Barbell sissy squat








DUMBBELLS EXERCISES

Dumbbells squat



Dumbbells front squat



Dumbbells walking lunge



Reverse lunges with dumbells



Plie dumbbell squat



Plie dumbbell squat on pull up machine



Bulgarian dumbbells squat



Bulgarian split squats with jump




Dumbbells squat step-up with jump



Step up with leg kick



Dumbbells side split squat



Crossover bench step






CABLE EXERCISES

Cable sissy squat



Cable leg raise




NO EQUIPMENT EXERCISES

Bench jump



Pistol squat



Walking lunges



Squat on wall (one leg)

QUADS ISOLATION EXERCISES


MACHINE EXERCISES

Leg extension machine



One leg extension machine








CABLE EXERCISES

HARMSTRING ISOLATION EXERCISES

MACHINE EXERCISES

Standing leg curls



Lying leg curls



Lying single leg curls



Seated leg curl



Glutes ham raises



Kickbacks on Horizontal Leg press






BARBELL EXERCISES

Barbell deadlift



Sumo barbell deadlift



Trap bar deadlift



Barbell single leg deadlift







DUMBBELLS EXERCISES

Single arm dumbbell deadlift



Dumbbells single leg deadlift



Romanian deadlift with dumbells






CABLE EXERCISES

Standing cable leg curls



Kneeling cable leg curls



Lying cable glute/hamstring







SWISS BALL EXERCISES

Swiss ball harmstring curl

GLUTES ISOLATION EXERCISES


Kneeling squat on Smith machine



Barbell glute bridge




Kickback on cable



Kickbacks on cable kneeling



Hip flexors



Cable glutes pressdown



Cable pull through



Kickback machine



Kickback on leg extension machine



Standing kickback machine



Glutes on abductor machine



Glutes on abductor machine vers II



Swiss ball kickback



Single leg glute bridges



Bridge on leg extension machine



Deadlift on hammer strenght



Kickbacks upside down



Side lunge to Curtsy squat on cable

ABDUCTOR EXERCISES

Fire hydrant




Elevated lateral leg raises using the cable machine

ADDUCTOR EXERCISES

Abductor machine



Lying hip



Hip adduction cable