Disclaimer:
The information provided by Gymcheq is for educational and informational purposes only. Always consult with a qualified healthcare professional, physician, or licensed fitness trainer before beginning any new exercise program or using any fitness products, especially if you have pre-existing medical conditions, injuries, or concerns. Participation in any exercise program is at your own risk.
Dumbbell Step Ups
Hinge, stretch, and strengthen—Dumbbell Romanian Deadlifts target your posterior chain.
Sit, lift, and strengthen—target your calves with Seated Machine Calf Raises.
Lift heavy, hinge strong—Barbell Deadlifts power your entire posterior chain.
No equipment needed—Bodyweight Squats build strong legs anywhere.
Push through your heels and power your legs—Leg Press strengthens lower body muscles.
Rack it, squat deep, and rise—barbell squats build strong legs and glutes.
Grip, hinge, and lift—dumbbell deadlifts strengthen your entire posterior chain.
Hinge, lower, and lift—Romanian Deadlifts build strong hamstrings and glutes.
Elevate your back foot and power your legs—Bulgarian Split Squats challenge balance and strength.
Hold the dumbbell close and squat deep—Goblet Squats sculpt your legs and glutes.
Step, lower, and power up—dumbbell split squats target each leg individually.
Hold, squat, and rise—dumbbell squats strengthen legs and glutes with precision.
Drive your hips upward and power your glutes with barbell hip thrusts.
Challenge balance and build strength with single-leg dumbbell squats.
Step forward, lower, and power up—dumbbell lunges sculpt legs and glutes with every rep.
Target your calves with controlled presses on the leg press machine.
Isolate your quads and build strong legs with precise leg extensions.
Raise, pause, and strengthen—dumbbell calf raises sculpt and power your lower legs.
Isolate and strengthen your hamstrings with controlled lying leg curls.
Lift, squeeze, and strengthen—glute bridges fire up your glutes and hamstrings with every rep.
Explosive power meets strength—dumbbell jump squats fire up your legs and glutes with every rep.
Wide stance, deep squat, strong legs—dumbbell sumo squats hit your lower body from every angle.
Target and tone your glutes with precise, controlled cable kick backs.
Build lower-leg strength from every angle—seated calf raises target the muscles deeper than standing variations.
Step, lower, rise—bodyweight lunges strengthen legs and glutes with every controlled move.
Strong calves don’t just look powerful—they stabilize every step, jump, and lift. Barbell calf raises bring strength from the ground up.
Activate your glutes and build hip stability—fire hydrants light up the muscles that shape and support your lower body.
Control, balance, and raw leg strength—master the pistol squat and own your lower body.
Open strong—hip abductor work builds stability, power, and shape through your outer glutes.
Step wide, sink deep—side lunges fire up your glutes, quads, and inner thighs for strength in every direction.
Wide, grounded, and powerful—the Smith Machine Sumo Squat hits inner thighs and glutes with precision.
Controlled, powerful—Smith Machine Split Squats isolate the quads and glutes with balance and stability built in.
Lift and squeeze—reverse hyperextensions strengthen the glutes, hamstrings, and lower back without heavy strain.
Step back with confidence—reverse lunges strengthen quads, glutes, and hamstrings while protecting your knees.
Build strength and balance with walking dumbbell lunges, targeting quads, glutes, and hamstrings.
Engage quads, glutes, and hamstrings with walking barbell lunges.
Strengthen glutes and outer thighs with resistance band hip abductions.
Isolate and strengthen glutes with controlled kickbacks.
Target glutes, hamstrings, and lower back with cable pull throughs.
Strengthen glutes, hamstrings, and lower back with single-leg dumbbell hip thrusts.
Single Leg Hip extension
Strengthen quads, glutes, and hamstrings with controlled Smith machine squats.
Build strength and definition in calves with controlled calf raises.
Engage quads, glutes, and hamstrings with cable goblet squats.
Target glutes and outer thighs with controlled cable abductions.
Engage quads, glutes, and hamstrings with resistance band squats.
Strengthen quads, glutes, and hamstrings with controlled landmine squats.
Activate glutes, hamstrings, and lower back with controlled dumbbell hip thrusts.
Strengthen quads, glutes, and hamstrings with controlled hack squats.
Build strength in quads, glutes, and calves with controlled step ups.
Target hamstrings and glutes with controlled Nordic curls.
Strengthen quads, glutes, and hamstrings with controlled reverse lunges.
Build explosive power in quads, glutes, and calves with jumping squats.
Activate glutes and hamstrings with controlled floor hip thrusts.
Build power in quads, glutes, and hamstrings with explosive split jumps.
Target your hamstrings and glutes with a controlled glute-ham raise.
Strengthen glutes, hamstrings, and lower back with a controlled landmine deadlift.
