Glutes, Quads and Hamstrings
Body Heatmap
Target Muscles
Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstringsLower BackUpper BackQuads
Deadlift (Barbell)
GlutesHamstringsLower BackUpper BackQuads
Set
KG
Reps
1
20
10
2
20
10
3
20
10
4
20
10
Goblet Squat
110 reps1
210 reps2
310 reps3
410 reps4
QuadsGlutes
Goblet Squat
QuadsGlutes
Set
KG
Reps
1
15
10
2
15
10
3
15
10
4
15
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
38 reps3
47 reps4
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
25
10
3
26.1
8
4
26.1
7
Leg Extension (Machine)
110 reps1
210 reps2
37 reps3
47 reps4
Quads
Leg Extension (Machine)
Quads
Set
KG
Reps
1
39
10
2
39
10
3
45
7
4
45
7
Squat (Barbell)
112 reps1
212 reps2
310 reps3
410 reps4
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
12
2
20
12
3
22.5
10
4
22.5
10
Hip Abduction (Machine)
112 reps1
212 reps2
38 reps3
48 reps4
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
39
12
2
39
12
3
45
8
4
45
8
Hip Adduction (Machine)
112 reps1
212 reps2
310 reps3
49 reps4
Adductors
Hip Adduction (Machine)
Adductors
Set
KG
Reps
1
32
12
2
32
12
3
34.3
10
4
34.3
9
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
410 reps4
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
60
12
2
100
12
3
100
12
4
120
10
