Equipment | Legs | Glutes |
---|---|---|
Dumbbell | Goblet Squat | |
Dumbbell | Side Lunge | |
Dumbbell | DB Hip Thrust | |
Dumbbell | Single leg Hip Thrust | |
Dumbbell | Reverse Lunge + Pulse | |
Dumbbell | DB RDL | |
Dumbbell | Squat to RDL | |
Dumbbell | Heel Raised Goblet Squat | |
Dumbbell | Lateral Leg Raise | |
Dumbbell | Calf Raise | |
Dumbbell | Step -Reverse Lunge | |
Dumbbell | Reverse Lunge + Pulse | |
Dumbbell | Leg Curl | |
Dumbbell | RDL - Wall Stance | |
Dumbbell | Reverse Lunge + Squat | |
Cables/Rope | Cable Pull Through | |
Cables/Long Grips | Lying Hamstring Curl | |
Cable/Handle | Kickbacks | |
Cable/V Bar | Hack Squats | |
Cable/V bar | Split Squats to RDL | |
Cable/Handle | Step Ups | |
Cable/Ankle Cuff | Leg Extension + Lateral Lifts | |
Bodyweight | Split Squats | |
Bodyweight | Bugarian Split Squats | |
Bodyweight | Step Ups | |
Smith Machine | Squats | |
Smith Machine | Bulgarian Split Squats | |
Smith Machine/Band | Squats | |
Smith Machine/Heel Ramp | Squats |
Equipment | Legs | Glutes |
---|---|---|
Cable/Bench | Bulgarian Split Squats | |
Smith Machine/Bench | Frog Pumps | |
Smith Machine/Bench | Seated Calf Raise | |
Barbell | Landmine squat to RDL | |
Barbell | Hip Thrust | |
Barbell | RDLs | |
Barbell | Good Mornings | |
Barbell | Squats | |
Barbell | Squat Steps | |
EZ Bar | Split Squat | |
Band | Squat Steps | |
Band | Leg Extensions + Lateral Lifts | |
Band/Cable/V Bar | Banded Hack Squats | |
Band/Cable/V Bar | Banded Cable RDLs | |
Bodyweight or dumbbell | Narrow stance split squat | |
Smith Machine | Leg Press | |
Cables/V Bar | Cable Sumo Squat |
When working the legs and glutes, you will find the legs work during the glute exercises, and the glutes will work during the leg exercises.
I have listed them above as the more focused area.
To really isolate the glutes when exercising try using a resistant band during leg exercises.
Equipment | Chest | |
---|---|---|
Dumbbell | DB Chest Fly | |
Dumbbell | DB Chest Press | |
Dumbbell | Alternating DB Chest Press | |
Dumbbell | Incline Chest Press | |
Cables/Handle | Chest Fly | |
Barbell/Bench | Bench Press | |
Bodyweight | Pushups |
Equipment | Bicep | Tricep |
---|---|---|
Dumbbell | Single DB Curl | |
Dumbbell | DB Curl | |
Dumbbell | Hammer Curl Inwards | |
Dumbbell | Hammer Curl in front | |
Dumbbell | Alternating Hammer Curl | |
Dumbbell | Zottman Curls | |
Dumbbell | Concentration Curl | |
Dumbbell | Spider Curls | |
Dumbbell | Curl to press | |
Dumbbell | Lying extension | |
Dumbbell | Tricep Kickback | |
Dumbbell | Incline curls | |
Dumbbell | Overhead Extension | |
Dumbbell | Overhead extension x1 DB | |
Cable/Handle | Cable High Curl | |
Cable/Bar | Cable Curl | |
Cable/Rope | Tricep Pushdown | |
Cable/V Bar | Tricep Pushdown | |
Cables Dual | Dual Cable Pushdown | |
Cable/Rope | Overhead Extension | |
Cable/Long Grips | Tricep Kickbacks | |
Barbell | Bicep Curl | |
EZ Bar | Skull Crusher | |
EZ Bar | Preacher Curls |
Equipment | Shoulder | |
---|---|---|
Dumbbell | DB Shoulder Press | |
Dumbbell | Arnold Press | |
Dumbbell | Lateral Raise | |
Dumbbell | Rear Delt Fly | |
Dumbbell | Y Raise | |
Dumbbell | Front Raise | |
Dumbbell | Front Raise x1 DB | |
Dumbbell | Standing Shoulder Press | |
Dumbell | Upright Row | |
Cable/Bar | Upright Row | |
Cables | Bent over rear delt Fly | |
Cables/Rope | Front Raise | |
Cables/Rope | Standing Face Pull | |
Cables | Y Raise | |
Barbell | Military Press | |
Cables/Rope | Kneeling Face Pull |
Equipment | Back | |
---|---|---|
Dumbbell | Standing DB Row | |
Cable | Lat Pulldown - Neutral | |
Cable/Handle | Single Arm Lat pulldown | |
Cable/Bar | Lat Pulldown - Supinate Grip | |
Cable/V Bar | Seated Row | |
Cables | Standing Reverse Fly | |
Cable/Bar | Low Row | |
Cable/V Bar | Low Row | |
Cable/V Bar | Close Grip Lat Pulldown | |
Cable/Handles | Kneeling close grip Lat Pulldown | |
Dual Cables/Handle | Kneeling Single Arm Pulldown | |
Cable/Rope | Straight Arm Pulldown | |
Cable/Long Bar | Wide Grip Straight arm Pulldown | |
Barbell/V Bar | Landmine Row | |
Barbell/Wide Grip Handle | Landmine Row | |
Barbell | Barbell Row | |
Band | Lat Pulldown | |
Cables/Wide Handle | Lat Pulldown | |
Dumbbell | DB Row | |
Cables/Long Grips | Straight Arm Pulldown |
Equipment | Abs | |
---|---|---|
Dumbbell | Russian Twist | |
Dumbbell | Plank with toe touch | |
Cable/Rope | Woodchop | |
Bodyweight | Ab Crunch | |
Bodyweight | Leg Raises | |
Bodyweight | Knee Ups | |
Bodyweight | Hollow/Dish Hold | |
Bodyweight | Seated Opposite toe touch | |
Banded | Torso Twist | |
Cables/Handle | Torso Twist |
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