Gympal

    Legday

    Antone Raposa
    Antone Raposa

    Body Heatmap

    Target Muscles

    Full Squat

    Sit with your back against the pad and extend your legs fully, then lower them slowly to keep tension on your quads.

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    QuadsGlutesHamstrings

    Lunge (Dumbbell)

    Feet lower on the platform emphasize quads, higher targets glutes and hamstrings. Narrow stance hits outer quads, wide stance hits inner quads.

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    QuadsGlutesHamstrings

    Romanian Deadlift (Dumbbell)

    Keep your hips down and curl your legs toward your glutes, then lower them slowly to maintain tension on your hamstrings.

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    HamstringsGlutesLower Back

    Standing Calf Raise (Dumbbell)

    Toes pointed inward emphasizes outer calves, toes outward emphasizes inner calves.

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    Calves