Lunges
Quadriceps - Glutes - Hamstrings
- Step forward with one leg, leaving the other behind and bend the knee to a 90° angle.
- Return to the starting position and switch legs.
- Try to make the step not too short to avoid risky knee movements.
Routines
Legs killer
Beginner
Quadriceps ∙ Buttocks ∙ Legs ∙ Lumbar ∙ Calves
Home Initiation
Beginner
Triceps ∙ Chest ∙ Quadriceps ∙ Buttocks ∙ Legs ∙ Abs
Home Workout
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Shoulders ∙ Back ∙ Trapezius
Leg cardio
Intermediate
Quadriceps ∙ Buttocks ∙ Legs ∙ Calves ∙ Shoulders ∙ Hips
Pistol Squat Preparation
Intermediate
Quadriceps ∙ Buttocks ∙ Legs
Ginyu HIIT
Intermediate
Quadriceps ∙ Buttocks ∙ Abs ∙ Hips ∙ Calves ∙ Triceps
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Kettlebell ballistic row
Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Back bridge in shoulder extension
Beginner
Lumbar ∙ ExternalRotators ∙ Glutes ∙ Hamstrings ∙ LowerTrapezius ∙ RearDeltoid
Pelvic retroversion with open legs
Beginner
Abs ∙ Glutes ∙ Hamstrings
Kettlebell swing
Intermediate
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Advanced squat with elastic band
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
Double lunge and squat
Intermediate
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
