Glutes + Ham
Body Heatmap
Target Muscles
Hip Thrust (Smith Machine)
1-1
2-2
3-3
GlutesHamstrings
Hip Thrust (Smith Machine)
GlutesHamstrings
Set
KG
Reps
1
-
-
2
-
-
3
-
-
Hip Thrust (Machine)
warm up was no weight
111 reps1
211 reps2
37 reps3
GlutesHamstrings
Hip Thrust (Machine)
warm up was no weight
GlutesHamstrings
Set
KG
Reps
RPE
1
4.5
11
8
2
6.8
11
9.5
3
9.1
7
9
Romanian Deadlift (Barbell)
warm up was no weight
112 reps1
212 reps2
37 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
warm up was no weight
HamstringsGlutesLower Back
Set
KG
Reps
RPE
1
4.5
12
7
2
11.3
12
8.5
3
15.9
7
9.5
Bulgarian Split Squat
111 reps1
210 reps2
35 reps3
QuadsGlutesHamstrings
Bulgarian Split Squat
QuadsGlutesHamstrings
Set
KG
Reps
RPE
1
4.5
11
7
2
6.8
10
8.5
3
9.1
5
9
Seated Leg Curl (Machine)
110 reps1
29 reps2
39 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
RPE
1
18.1
10
7
2
22.7
9
9.5
3
22.7
9
9
Glute Kickback (Machine)
18 reps1
27 reps2
35 reps3
GlutesHamstrings
Glute Kickback (Machine)
GlutesHamstrings
Set
KG
Reps
RPE
1
18.1
8
9.5
2
18.1
7
9.5
3
18.1
5
9.5
Hip Abduction (Machine)
111 reps1
29 reps2
37 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
RPE
1
18.1
11
6
2
31.8
9
8.5
3
31.8
7
9.5
