Side lunges
Quadriceps - Glutes - Hamstrings

- Stand up and take a large step to one side, bending the knee while keeping the other leg straight.
Sessions
Legs killer
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Hips
C16 - legs
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Hips
Laia legs
Intermediate
Quadriceps ∙ Buttocks ∙ Legs ∙ Calves
Eryc Full Body
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Triceps ∙ Chest ∙ Abs
Advanced Eryc Full Body
Advanced
Legs ∙ Buttocks ∙ Quadriceps ∙ Dorsals ∙ Hips ∙ Biceps
Sofia Maudos legs and buttocks
Beginner
Buttocks ∙ Legs ∙ Quadriceps ∙ Hips
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Push-up plank with alternating arm and leg lifts
Beginner
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar

Assisted nordic curl
Intermediate
Glutes ∙ Hamstrings ∙ Lumbar

Kettlebell ballistic row
Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius

Handstand with posterior pelvic tilt facing the wall
Intermediate
Abs ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperTrapezius ∙ Serratus ∙ Triceps ∙ UpperChest

Isometric single leg femoral bridge with elevation
Beginner
HipFlexors ∙ Hamstrings