Glutes, Quads and Hamstrings
Body Heatmap
Target Muscles
Deadlift (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
50
12
2
60
12
3
60
12
4
60
12
Goblet Squat
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
10
12
2
20
12
3
20
12
4
20
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
35
12
2
40
12
3
40
12
4
45
12
Leg Extension (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
35
12
2
40
12
3
40
12
4
45
12
Squat (Barbell)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
12
2
30
12
3
30
12
4
30
12
Hip Abduction (Machine)
112 reps1
212 reps2
312 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Hip Adduction (Machine)
112 reps1
212 reps2
312 reps3
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
20
12
2
20
12
3
20
12
Leg Press Horizontal (Machine)
112 reps1
212 reps2
322 reps3
410 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
120
12
2
140
12
3
150
22
4
160
10
Standing Cable Glute Kickbacks
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
30
10
2
30
10
3
30
10
Calf Extension (Machine)
110 reps1
210 reps2
310 reps3
Calves
Calf Extension (Machine)
Calves
Set
KG
Reps
1
30
10
2
30
10
3
30
10
