Legs - glute focus
Body Heatmap
Target Muscles
Romanian Deadlift (Dumbbell)
single leg not double
18 reps1
28 reps2
38 reps3
48 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
single leg not double
HamstringsGlutesLower Back
Set
KG
Reps
1
6.8
8
2
6.8
8
3
6.8
8
4
6.8
8
Partial Glute Bridge (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Partial Glute Bridge (Barbell)
GlutesHamstrings
Set
KG
Reps
1
13.6
10
2
13.6
10
3
13.6
10
4
90
10
Seated Leg Curl (Machine)
110 reps1
210 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
18.1
10
2
18.1
10
3
13.6
12
Leg Press Horizontal (Machine)
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Leg Press Horizontal (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
29.5
12
2
31.8
12
3
40.8
12
Stair Machine
10 km · 01:301
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
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