Glutes & Hamstrings
Body Heatmap
Target Muscles
Hip Abduction (Machine)
110 reps1
210 reps2
310 reps3
AbductorsGlutes
Hip Abduction (Machine)
AbductorsGlutes
Set
KG
Reps
1
20
10
2
20
10
3
20
10
Hip Thrust (Machine)
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
30
10
2
30
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
20
10
3
20
10
Reverse Lunge (Dumbbell)
110 reps1
210 reps2
310 reps3
QuadsGlutesHamstrings
Reverse Lunge (Dumbbell)
QuadsGlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Standing Cable Glute Kickbacks
110 reps1
210 reps2
310 reps3
GlutesHamstrings
Standing Cable Glute Kickbacks
GlutesHamstrings
Set
KG
Reps
1
10
10
2
10
10
3
10
10
Lying Leg Curl (Machine)
110 reps1
210 reps2
310 reps3
HamstringsCalves
Lying Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
15
10
2
15
10
3
15
10
