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
Crunch
rectus abdominis
A core exercise where you lift your upper back off the ground while keeping your lower back on the floor.
3 sets of 10 - 14 reps
rest for atleast 2 minutes between sets
Cable Lateral Raise
lateral deltoids
A machine-based version of lateral raises that provides constant tension on the lateral delts.
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
cable machine