Legs
Body Heatmap
Target Muscles
Hip Abduction (Machine)
115 reps1
211 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
50
15
2
55
11
3
60
10
Hip Thrust (Machine)
115 reps1
212 reps2
310 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
50
15
2
70
12
3
80
10
4
90
8
Seated Leg Curl (Machine)
110 reps1
210 reps2
37 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
30
10
3
35
7
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
50
10
2
50
10
3
50
10
Leg Extension (Machine)
110 reps1
210 reps2
310 reps3
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
45
10
2
52
10
3
52
10
Glute Ham Raise
Med 10kg plate
110 reps1
210 reps2
310 reps3
HamstringsGlutes
Glute Ham Raise
Med 10kg plate
HamstringsGlutes
Set
Reps
1
10
2
10
3
10
