Bulgarian Split Squat
quadriceps
hamstrings
glutes
A challenging unilateral exercise where you squat with one foot elevated behind you.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
Leg Press
quadriceps
hamstrings
glutes
A machine-based exercise where you push a weighted platform away using your legs.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
leg press machine
Chest Flies
chest
An isolation exercise where you extend and bring dumbbells together in an arc motion to target the chest.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Pick a weight that takes you to failure on each set
Equipment Required
dumbbells
bench
Hanging Leg Raise
rectus abdominis
hip flexors
An advanced core exercise where you raise your legs while hanging from a bar.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Equipment Required
pull-up bar