Advanced
Assisted shotgun squat
Quadriceps - Calves - Glutes - Hamstrings

- Stand facing a post or vertical bar and grab it with one hand.
- Extend one leg while doing a deep squat with the other, so that your glutes touch the ground and without lifting the heel at any time.
- When you are down with the leg completely flexed, stand on your toes for a second to contract the calf.
- Return to the top to complete one repetition.
You may also like

Single leg femoral bridge with kettlebell
Intermediate
Glutes ∙ Hamstrings

Explosive weighted squats
Intermediate
Calves ∙ Glutes ∙ Hamstrings ∙ Lumbar ∙ Quadriceps

Bulgarian squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings

Kettlebell thrusters
Advanced
Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius

Side lunges
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings

Good morning con kettlebell
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings