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.
Sessions
Legs killer
Beginner
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Home Initiation
Beginner
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Home Workout
Intermediate
Upper Chest ∙ Lower Chest ∙ Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Leg cardio
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Pistol Squat Preparation
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves
Ginyu HIIT
Intermediate
Glutes ∙ Quadriceps ∙ Hamstrings ∙ Calves ∙ Upper Chest ∙ Lower Chest
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Isometric leg-assisted impossible dip
Triceps ∙ LowerChest ∙ Lumbar ∙ Hamstrings ∙ Glutes
Isometric deep squat
Quadriceps ∙ Glutes
Kettlebell high pull
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings
Isometric single leg femoral bridge with kettlebell
Glutes ∙ Hamstrings
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius