Step-Up
quadriceps
hamstrings
glutes
A unilateral movement where you step onto an elevated surface to engage the legs and glutes.
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
Ab Wheel Rollout
rectus abdominis
transverse abdominis
lower back
A challenging core exercise where you extend and retract using an ab wheel, engaging the entire core.
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
ab wheel
Concentration Curl
biceps
A seated dumbbell curl focusing on isolating the biceps by keeping the upper arm stationary.
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
dumbbell