Heel Elevated Dumbbell Goblet Squat

Leg Press

AI-generated exercise: weighted Bulgarian split squat

Weighted Bulgarian Split Squat

Sit on the machine with your back against the cushion and adjust the machine you are using so that your knees are at a 90 degree angle at the starting position. Raise the weight by extending your knees outward, then lower your leg to the starting position. Both movements should be done in a slow, controlled motion.

Machine Leg Extension

Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably. Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together. Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.

Machine Hip Adduction

Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform. Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes. Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.

recomp lower glutes & quads