Legs - glute focus
Body Heatmap
Target Muscles
Stair Machine
106:001
QuadsGlutesCalves
Stair Machine
QuadsGlutesCalves
Set
KM
Duration
1
-
-
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
40
10
2
40
10
3
40
10
4
40
10
Partial Glute Bridge (Barbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Partial Glute Bridge (Barbell)
GlutesHamstrings
Set
KG
Reps
1
70
10
2
80
10
3
80
10
4
90
10
Hip Thrust (Machine)
18 reps1
28 reps2
38 reps3
48 reps4
GlutesHamstrings
Hip Thrust (Machine)
GlutesHamstrings
Set
KG
Reps
1
70
8
2
80
8
3
80
8
4
90
8
Seated Leg Curl (Machine)
110 reps1
210 reps2
37 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
25
10
2
30
10
3
35
7
Glute Ham Raise
Med 10kg plate
110 reps1
210 reps2
310 reps3
HamstringsGlutes
Glute Ham Raise
Med 10kg plate
HamstringsGlutes
Set
Reps
1
10
2
10
3
10
