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
Squat
quadriceps
hamstrings
glutes
calves
A compound movement where you lower your hips from a standing position and then return to standing.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
barbell
dumbbells
bodyweight
Deadlift
hamstrings
glutes
lower back
quadriceps
A compound lift where you pick a barbell off the ground to a standing position, engaging multiple muscle groups.
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
barbell
dumbbells
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
Lunges
quadriceps
hamstrings
glutes
A unilateral movement where you step forward or backward and lower your body before returning to the start.
3 sets of 8 - 12 reps
rest for atleast 2 minutes between sets
Equipment Required
dumbbells
bodyweight
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