Legs (Quads, Hamstrings, Glutes, Calves)
Body Heatmap
Target Muscles
Squat (Barbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Squat (Barbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
20
10
2
25
10
3
30
10
Romanian Deadlift (Barbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Barbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
20
10
2
25
10
3
30
10
Leg Press Horizontal (Machine)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
120
10
2
131
10
3
154
10
Walking Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Walking Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
15
10
2
20
10
3
25
10
Kettlebell Swing
110 reps1
210 reps2
310 reps3
GlutesHamstringsLower Back
Kettlebell Swing
GlutesHamstringsLower Back
Set
KG
Reps
1
16
10
2
20
10
3
32
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
29
10
2
36
10
3
50
10
Seated Calf Raise
110 reps1
210 reps2
310 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
25
10
2
30
10
3
35
10
