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Leg Exercises

This is a calf raise. Can be done on a leg press machine, calf raise machine, or with dumbbells. Works the calf muscle. 

This is a lying leg curl. Muscles worked: hamstring. 

This exercise is a leg press.  Muscles worked: mainly the quadricep, but also hits the calves, glutes, groin, hamstrings, hip flexors, lower back and outer thighs.

This exercise is a leg extension.  Muscles worked: quadricep.

This exercise is a wall sit. Muscles worked: quads, hamstring, adductors. 

Squats

This exercise is a banded squat hold abduction. Muscles worked: hip abductor muscles.

This exercise is the goblet squat. (can use kettlebell instead of DB) Muscles worked: glutes, quads, hamstrings, lower back, core, and forearms.  

This is a Bulgarian split squat. It is great to add single leg and single arm movements to your exercise routine. 

This exercise is a Kettlebell Sumo Squat. Can be performed with a smith machine, squat rack or using a Dumbbell. Muscles worked: glutes, quads, hamstrings, calves, adductors, and hip flexors.

This is a Chair Squat. It is great beginner move. 

This exercise is a smith machine squat. Muscles worked: glutes, hamstrings, adductors, erector spinae, soleus, obliques, quads, and lower back.

This exercise is a smith machine sumo squat. Muscles worked: gluteus,hip flexors, quadriceps, hamstrings and inner thigh muscles.

This exercise is a squat press.  Muscles worked: the quadriceps, hamstrings, glutes, anterior and posterior delts (front and back of shoulders). 

This exercise is a TRX Squat Single Leg. Muscles worked: primarily targets the glutes and to a lesser degree also targets the abs, groin, hamstrings, hip flexors, lower back, outer thighs and quads.

This is a TRX squat. Muscles worked: primarily targets the glutes and to a lesser degree also targets the abs, groin, hamstrings, hip flexors, lower back, outer thighs and quads.

Lunges

This exercise is a reverse lunge. Holding a chair or wall is optional (more for beginners). This exercise works the glutes, quads, hamstrings and calves. 

This exercise is a lateral lunge. Can be done with a dumbbell, kettlebell or on a smith machine.  Muscles worked: glutes, quadriceps, adductors, calves and hamstrings. 

This exercise is a static lunge. Holding a chair or wall is optional (more for beginners). This exercise works the glutes, quads, hamstrings and calves. 

Glute Focused 

This exercise is a kettlebell swing. Muscles worked: hamstrings, glutes, quads, traps, rhomboids, delts, spinal erectors and abs.

This exercise is the deadlift. Deadlifts are a compound movement that work a lot of different muscles including the hamstrings, glutes, lats, rhomboids, traps, erector spinae, calves .. almost your whole body! 

This exercise is called box jumps. Muscles worked: glutes, hamstrings, quads, and calves. 

This exercise is called step ups. Muscles worked: glutes & quads.

This exercise is a hip thrust. Muscles worked: glutes and hamstring. 

This exercise is called the back extension. It works the glutes, hamstring, muscles that run up and down your spine and lower back. 

This exercise is called a Good Morning. It is a hip hinge exercise. Muscles worked: Lower back, glutes, and hamstring. 

This exercise is called a Dumbbell Good Morning. It is a hip hinge exercise. Muscles worked: Lower back, glutes, and hamstring. 

This exercise is a standing glute kickback. Muscles worked: glutes, hamstrings and core.

This exercise is a glute kickback. Muscles worked: glutes, hamstrings and core.

This exercise is a glute bridge. Muscles worked: glutes, hamstrings and core.

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