Squat
Quads · Barbell
Wednesday
Legs & Glutes
Lower body day. Squats, hinges, and single-leg work.
Wednesday exercises
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Quads
Front Squat
Quads · Barbell
Hack Squat
Quads · Machine
Leg Press
Quads · Machine
Bulgarian Split Squat
Quads · Dumbbell
Walking Lunge
Quads · Dumbbell
Step-Up
Quads · Dumbbell
Leg Extension
Quads · Machine
Goblet Squat
Quads · Dumbbell
Smith Machine Squat
Quads · Machine
Belt Squat
Quads · Machine
Reverse Lunge
Quads · Dumbbell
Split Squat
Quads · Dumbbell
Smith Machine Bulgarian Split Squat
Quads · Machine
Smith Machine Reverse Lunge
Quads · Machine
Smith Machine Split Squat
Quads · Machine
Heel-Elevated Goblet Squat
Quads · Dumbbell
Front-Foot Elevated Split Squat
Quads · Dumbbell
Dumbbell Lateral Lunge
Quads · Dumbbell
Landmine Squat
Quads · Barbell
Wall Sit
Quads · Bodyweight
Jump Squat
Quads · Bodyweight
Bodyweight Squat
Quads · Bodyweight
Pistol Squat
Quads · Bodyweight
Assisted Pistol Squat
Quads · Bodyweight
Shrimp Squat
Quads · Bodyweight
Cossack Squat
Quads · Bodyweight
Sissy Squat
Quads · Bodyweight
Forward Lunge
Quads · Bodyweight
Lateral Lunge
Quads · Bodyweight
Skater Squat
Quads · Bodyweight
Single-Leg Box Squat
Quads · Box
Step-Down
Quads · Box
Banded Squat
Quads · Resistance Band
Standing Quad Stretch
Quads · Bodyweight
Hamstrings
Romanian Deadlift
Hamstrings · Barbell
Leg Curl
Hamstrings · Machine
Seated Leg Curl
Hamstrings · Machine
Good Morning
Hamstrings · Barbell
Lying Leg Curl
Hamstrings · Machine
Nordic Hamstring Curl
Hamstrings · Bodyweight
Single-Leg Romanian Deadlift
Hamstrings · Dumbbell
Smith Machine Romanian Deadlift
Hamstrings · Machine
Dumbbell Romanian Deadlift
Hamstrings · Dumbbell
Kettlebell Romanian Deadlift
Hamstrings · Kettlebell
Landmine Romanian Deadlift
Hamstrings · Barbell
Lying Hamstring Walkout
Hamstrings · Bodyweight
Towel Hamstring Curl
Hamstrings · Towel
Stability Ball Hamstring Curl
Hamstrings · Stability Ball
Hamstring Stretch
Hamstrings · Bodyweight
Seated Forward Fold
Hamstrings · Bodyweight
Glutes
Hip Thrust
Glutes · Barbell
Glute Bridge
Glutes · Bodyweight
Cable Kickback
Glutes · Cable
Hip Abduction Machine
Glutes · Machine
Single-Leg Glute Bridge
Glutes · Bodyweight
Barbell Glute Bridge
Glutes · Barbell
Dumbbell Glute Bridge
Glutes · Dumbbell
Dumbbell Hip Thrust
Glutes · Dumbbell
Smith Machine Hip Thrust
Glutes · Machine
Cable Pull-Through
Glutes · Cable
Machine Glute Kickback
Glutes · Machine
Cable Standing Hip Abduction
Glutes · Cable
Dumbbell Sumo Squat
Glutes · Dumbbell
Deficit Reverse Lunge
Glutes · Dumbbell
Dumbbell Curtsy Lunge
Glutes · Dumbbell
Kettlebell Swing
Glutes · Kettlebell
Glute-Focused Back Extension
Glutes · Bodyweight
Reverse Hyperextension
Glutes · Machine
Curtsy Lunge
Glutes · Bodyweight
Glute Bridge March
Glutes · Bodyweight
Frog Pump
Glutes · Bodyweight
Donkey Kick
Glutes · Bodyweight
Fire Hydrant
Glutes · Bodyweight
Clamshell
Glutes · Bodyweight
Hip Airplane
Glutes · Bodyweight
Side-Lying Hip Abduction
Glutes · Bodyweight
Side-Lying Leg Raise
Glutes · Bodyweight
Banded Glute Bridge
Glutes · Resistance Band
Banded Hip Thrust
Glutes · Resistance Band
Banded Frog Pump
Glutes · Resistance Band
Banded Clamshell
Glutes · Resistance Band
Banded Lateral Walk
Glutes · Resistance Band
Banded Monster Walk
Glutes · Resistance Band
Banded Donkey Kick
Glutes · Resistance Band
Banded Fire Hydrant
Glutes · Resistance Band
Banded Kickback
Glutes · Resistance Band
Banded Standing Hip Abduction
Glutes · Resistance Band
Banded Seated Hip Abduction
Glutes · Resistance Band
Calves
Legs
Running
Legs · Cardio
Walking
Legs · Cardio
Cycling
Legs · Cardio
Stair Climber
Legs · Cardio
Elliptical
Legs · Cardio
Assault Bike
Legs · Cardio
Hiking
Legs · Cardio
Treadmill Incline Walk
Legs · Cardio
Burpee
Legs · Bodyweight
High Knees
Legs · Bodyweight
Jumping Jack
Legs · Bodyweight
Skater Hop
Legs · Bodyweight
Lateral Shuffle
Legs · Bodyweight
Sprawl
Legs · Bodyweight
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