Exercise: Swissball Wall Squats

Target Muscles: Quads, Glutes, Hamstrings

 

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Exercise: Dumbbell Squats

Target Muscles (primary): Quads, Glutes, Hamstrings

 

{youtube}Fog7xrJ50wg{/youtube}


 

Exercise: Dumbbell Static Lunge

Target Muscles: Quads, Glutes, Hamstrings

 

{youtube}pPG79s9B0YE{/youtube}


 

Exercise: Barbell Side Lunge

Target Muscles: Quads, Glutes, Hamstrings, Adductors

 

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Exercise: Barbell Reverse Lunge

Target Muscles (primary): Quads, Glutes, Hamstrings

Target Muscles (secondary): Core

 

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Exercise: Dumbell Reverse Alternating Lunge

Target Muscles: Quads, Glutes, Hamstrings

 

{youtube}8vVF7M9GLtQ{/youtube}


 

Exercise: Barbell Reverse Alternating Lunge

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

{youtube}Fg74TNUAocQ{/youtube}


 

Exercise: Barbell Reverse Alternating Cross Lunge

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

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Exercise: Barbell Front Alternating Cross Lunge

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

{youtube}epg6QrozqEA{/youtube}


 

Exercise: Barbell Back Squat

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

{youtube}seW0JG9eZSI{/youtube}


 

Exercise: Barbell Front Squat

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

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Exercise: Barbell Front Squat (Alternate Grip)

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

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Exercise: Pistol Squat

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

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Exercise: Barbell Overhead Squat

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Core, Hamstrings

 

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Exercise: Barbell Overhead Front Alternating Lunge

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary):  Core, Hamstrings

 

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Exercise: Glute Bridge

Target Muscles: Glutes, Hamstrings

 

{youtube}43KTz-8lGf0{/youtube}


 

Exercise: Swissball Glute Bridge

Target Muscles: Glutes, Hamstrings

 

{youtube}hxTEvpci55g{/youtube}


 

Exercise: Single Leg Glute Bridge

Target Muscles (primary): Glutes, Hamstrings

 

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Exercise: Swissball Single Leg Glute Bridge

Target Muscles (primary): Glutes, Hamstrings

 

{youtube}MRs_zocTqy8{/youtube}


 

Exercise: Goblet Squat

Target Muscles: Glutes, Quads, Hamstrings

 

{youtube}n7vky5Sv6Ho{/youtube}


 

Exercise: Goblet Squat (grip variation)

Target Muscles: Glutes, Quads, Hamstrings

 

{youtube}QhfUNGs6Oy4{/youtube}


 

Exercise: Barbell Romanian Deadlift

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Back, Core, Forearms

 

{youtube}DfH97NdoaxY{/youtube}


 

Exercise: Dumbbell Romanian Deadlift

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Back, Forearms

 

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Exercise: Barbell Traditional Deadlift

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Back, Core, Forearms

 

{youtube}gKsoV8Tl92c{/youtube}


 

Exercise: Barbell Sumo Deadlift

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Back, Core, Forearms

 

{youtube}NrdhtbHwmHc{/youtube}


 

Exercise: Barbell Bulgarian Split Squat

Target Muscles (primary): Quads, Glutes

Target Muscles (secondary): Hamstrings, Core

 

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Exercise: Barbell Bulgarian Single Leg Deadlift

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Quads, Core

 

{youtube}x-IskM6V3ho{/youtube}


 

Exercise: Barbell Walking Lunges

Target Muscles (primary): Quads, Glutes, Hamstrings

Target Muscles (secondary): Core

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Exercise: Dumbbell Walking Lunges

Target Muscles (primary): Quads, Glutes, Hamstrings

Target Muscles (secondary): Core

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Exercise: Smith Machine Glutes Kickbacks

Target Muscles (primary): Glutes

Target Muscles (secondary): Hamstrings

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Exercise: Cable Glutes Kickbacks

Target Muscles (primary): Glutes

Target Muscles (secondary): Hamstrings

{youtube}Y_GwGH6qhXE{/youtube}


 

Exercise: Cable Pull Through

Target Muscles (primary): Glutes, Hamstrings

Target Muscles (secondary): Hip Mobility

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Exercise: Machine Double Leg Curl

Target Muscles (primary): Hamstrings

{youtube}UQBwO4oLpaU{/youtube}


 

Exercise: Machine Leg Press

Target Muscles (primary): Quads, Glutes, Hamstrings

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Exercise: Machine Single Leg Curl

Target Muscles (primary): Hamstrings

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Exercise: Machine Single Leg Press

Target Muscles (primary): Quads, Glutes, Hamstrings

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