Body Heatmap
Target Muscles
Single Leg Hip Thrust (Dumbbell)
110 reps1
210 reps2
310 reps3
410 reps4
GlutesHamstrings
Single Leg Hip Thrust (Dumbbell)
GlutesHamstrings
Set
KG
Reps
1
-
10
2
-
10
3
-
10
4
-
10
Romanian Deadlift (Dumbbell)
110 reps1
210 reps2
310 reps3
HamstringsGlutesLower Back
Romanian Deadlift (Dumbbell)
HamstringsGlutesLower Back
Set
KG
Reps
1
-
10
2
-
10
3
-
10
Leg Press (Machine)
112 reps1
212 reps2
312 reps3
412 reps4
QuadsGlutesHamstrings
Leg Press (Machine)
QuadsGlutesHamstrings
Set
KG
Reps
1
-
12
2
-
12
3
-
12
4
-
12
Walking Lunge
112 reps1
212 reps2
312 reps3
QuadsGlutesHamstrings
Walking Lunge
QuadsGlutesHamstrings
Set
Reps
1
12
2
12
3
12
Seated Leg Curl (Machine)
112 reps1
212 reps2
312 reps3
HamstringsCalves
Seated Leg Curl (Machine)
HamstringsCalves
Set
KG
Reps
1
-
12
2
-
12
3
-
12
Seated Calf Raise
115 reps1
215 reps2
315 reps3
Calves
Seated Calf Raise
Calves
Set
KG
Reps
1
-
15
2
-
15
3
-
15
