Legs - glute focus
Body Heatmap
Target Muscles
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
60
10
2
80
10
3
80
10
4
90
10
Hip Abduction (Machine)
113 reps1
212 reps2
38 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
50
13
2
57
12
3
64
8
Lying Leg Curl (Machine)
110 reps1
210 reps2
38 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
20
10
2
25
10
3
25
8
Leg Extension (Machine)
110 reps1
210 reps2
38 reps3
40 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
40
10
2
45
10
3
50
8
4
50
-
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
