Glutes
Body Heatmap
Target Muscles
Hip Thrust (Barbell)
18 reps1
28 reps2
38 reps3
GlutesHamstrings
Hip Thrust (Barbell)
GlutesHamstrings
Set
KG
Reps
1
50
8
2
50
8
3
50
8
Single Leg Hip Thrust (Dumbbell)
1-1
2-2
3-3
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Standing Cable Glute Kickbacks
112 reps1
28 reps2
3-3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
13.6
12
2
22.7
8
3
-
-
Romanian Deadlift (Dumbbell)
18 reps1
28 reps2
3-3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
12.5
8
2
12.5
8
3
-
-
Back Extension (Weighted Hyperextension)
1-1
2-2
3-3
Lower BackGlutesHamstrings
Back Extension (Weighted Hyperextension)
Lower BackGlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hip Abduction (Machine)
112 reps1
210 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
40.8
12
2
45.4
10
3
45.4
12
Leg Press (Machine)
18 reps1
28 reps2
38 reps3
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
54
8
2
54
8
3
54
8
