Leg
Body Heatmap
Target Muscles
Single Leg Hip Thrust (Dumbbell)
112 reps1
212 reps2
312 reps3
412 reps4
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
RPE
1
4
12
7.5
2
4
12
8
3
4
12
9
4
4
12
9.5
Full Squat
115 reps1
217 reps2
315 reps3
420 repsF
QuadsGlutesHamstrings
Full Squat
QuadsGlutesHamstrings
Set
KG
Reps
RPE
1
11
15
7
2
11
17
7.5
3
11
15
-
F
11
20
-
Sumo Squat (Barbell)
112 reps1
211 reps2
315 repsF
QuadsAdductorsGlutes
Sumo Squat (Barbell)
QuadsAdductorsGlutes
Set
KG
Reps
1
11
12
2
11
11
F
11
15
Bulgarian Split Squat
15 reps1
25 reps2
35 repsF
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
1
8
5
2
8
5
F
8
5
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
9
10
2
9
10
3
9
10
Standing Calf Raise (Dumbbell)
110 reps1
210 reps2
310 reps3
410 repsF
Calves
Standing Calf Raise (Dumbbell)
Calves
Set
KG
Reps
1
14
10
2
14
10
3
14
10
F
14
10
Walking Lunge (Dumbbell)
18 reps1
28 reps2
38 repsF
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
8
8
2
8
8
F
8
8
