Lower Body Push

Bilateral, Kurzhantel und Kettlebell

• Prying Squat
• DB Goblet Squat
• Heartbeat Squat
• Hip Belt Squat
• KB Goblet Hip Belt Squat
• DB Goblet Hip Belt Squat
• Single Kettlebell Front Squat
• Double Kettlebell Front Squat
• Double KB Front Hip Belt Squat
• Double DB Front Hip Belt Squat

Semi-Unilateral

Split Squats

• TRX Assisted Split Squat
• 90-90 Split Squat
• Suitcase Split Squat
• Jefferson Split Squat
• TRX Assisted Split Squat Jumps

Step Ups

• Barbell Tall Kneeling Step Up
• Double Kettlebell Tall Kneeling Step Up
• Single Kettlebell Tall Kneeling Step Up
• Tall Kneeling Landmine Step Up
• Step Up (Bodyweight)
• Step Up (Plate, Counterweight)
• Step Up (DB, Suitcase)
• Step Up (BB, Front)
• Step Up (BB, Back)

Lunges

• Suspended Lunge
• Reverse Lunge
• Reverse Lunge to Single Leg RDL
• Sliding Reverse Lunge
• Forward Lunge

Frontal Plane

• Alternating Lateral Squat (KB, Goblet)
• Alternating Lateral Squat (Landmine)
• Lateral Squat (BB)
• Lateral Squat (KB Goblet, Sliding)
• Lateral Squat (KB Goblet)
• Lateral Squat (Landmine)
• Sliding Lateral Squat
• Lateral Squat (KB Goblet)
• Lateral Lunge (KB Goblet)

Rear Foot Elevated Split Squats

• RFESS Rear Foot Elevated Split Squat (Barbell, Front)
• Rear Foot Elevated Split Squat (Barbell, Zercher)
• Rear Foot Elevated Split Squat (Landmine, Viking Handle)
• Trap Bar RFESS
• Rear Foot Elevated Split Squat Jumps (Bodyweight)

Unilateral

Skater Squat

• TRX Assisted Skater Squat
• Dumbbell Skater Squat
• Front Loaded BB Skater Squats
• Landmine Leaning Skater Squat

Single Leg Squat

• Single Leg Squat to Box (DB Counter Weight)
• Single Leg Squat to Box (BB Front Loaded)

Pistol Squat

• TRX Assisted Pistol Squat
• Pistol Squat (Bodyweight)
• Hearbeat Pistol Squat
• DB Counterweight Pistol Squat
• Single KB Front Pistol Squat
• Double KB Front Pistol Squat

Bilateral, Langhantel

• Zercher Squat
• Front Squat with Straps
• Front Squat
• High Bar Squat
• Low Bar Squat
• Trap Bar Deadlift
• Band Resisted Trap Bar Deadlift

Gluteus – Spezifisch

• TRX Hip Press Single Leg
• Single Leg Hip Thrust
• Single Leg Hip Thrust ((Isometric)
• Barbell Hip Thrust
• Barbell Hip Thrust (Isometric)