Beinübungen

Mit Abstand die größte Gruppe im Katalog, weil „Beine" Kniebeugen, Hüftstreckmuster, Pressen, Ausfallschritte, Isolation für Quadrizeps und Ischiocrurale und auch Waden umfasst. Ein ordentlicher Plan hat mindestens ein Kniebeugemuster und ein Hüftstreckmuster pro Woche.

Die Beine sind die einzige große Gruppe, die nichts nebenbei bekommt: keine Oberkörperübung schenkt ihnen Sätze. Das Volumen in ihrer Spalte ist genau das, was du absichtlich geplant hast.

526 Übungen im Katalog, verteilt auf 13 Equipment-Arten. In einer neuen Woche liegt das Standardziel dieser Gruppe bei 12 Sätzen.

Wie das Volumen zählt

Jeder Satz zählt voll für den Hauptmuskel der Übung und ebenso für den Sekundärmuskel, wo es einen gibt. Ein Satz Bankdrücken zählt für die Brust und für den Trizeps — dieselbe Regel, die das Wochenvolumen-Panel der App und der öffentliche Rechner verwenden, und der Grund, warum die Summe eines Muskels die tatsächlich ausgeführten Sätze übersteigen kann.

Nach Equipment

Die Namen sind die des Katalogs, auf Englisch, genau wie die App sie zeigt.

Barbell (97)

  • Banded Back Squat
  • Banded Deadlift
  • Banded Front Squat
  • Banded Romanian Deadlift
  • Banded Split Squat
  • Block Conventional Deadlift
  • Bulgarian Split Squat
  • Calf Jump
  • Calf Raises
  • Clean And Jerk
  • Clean And Press
  • Coan Deadlift
  • Conventional Pause Deadlift
  • Curtsy Deficit Lunge
  • Curtsy Lunge
  • Deficit Conventional Deadlift
  • Deficit Lunge
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Figure Four Hip Thrust
  • Forward Lunge
  • Front Rack Deficit Lunge
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Front Squat Bodybuilding
  • Front Squat Olympic
  • Front Squat With Straps
  • Glute Bridge
  • Hang Clean And Press
  • Heels Elevated Hip Thrust
  • Heels Up Back Squat
  • Heels Up Front Squat
  • High Bar Good Morning
  • High Bar Squat
  • High Pull
  • Hip Thrust
  • Jefferson Deadlift
  • Kickstand Squat
  • Landmine Alternating Lunge To Chest Press
  • Landmine Calf Raise
  • Landmine Curtsy Lunge
  • Landmine Glute Kick Back
  • Landmine Goblet Curtsy Lunge
  • Landmine Goblet Lateral Lunge
  • Landmine Hack Squat
  • Landmine Lateral Lunge
  • Landmine Lunge
  • Landmine Romanian Deadlift
  • Landmine Single Leg Glute Bridge
  • Landmine Single Leg Romanian Deadlift
  • Landmine Sissy Squat
  • Landmine Snatch
  • Landmine Squat
  • Landmine Staggered Romanian Deadlift
  • Landmine Sumo Deadlift
  • Landmine Thruster
  • Lateral Lunge
  • Low Bar Good Morning
  • Low Bar Squat
  • Muscle Snatch
  • Pause Box Squat
  • Pause Squat
  • Power Snatch
  • Quad Stomp
  • Reverse Deadlift
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Side Step Up
  • Single Leg Deadlift
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Hip Thrust
  • Snatch
  • Snatch Grip Deadlift
  • Snatch Grip High Pull
  • Snatch Grip Romanian Deadlift
  • Split Squat
  • Squat
  • Staggered Deadlift
  • Standing Tibialis Raise
  • Step Up
  • Step Up Balance
  • Step Up Knee Drive
  • Stiff Leg Deadlifts
  • Suitcase Carry
  • Suitcase Deadlift
  • Sumo Deadlift
  • Sumo Pause Deadlift
  • Tap Pause Squat
  • Thruster
  • Toes Up Calf Raise
  • Zercher Deficit Lunge
  • Zercher Good Morning
  • Zercher Squat

Dumbbells (92)

  • Alternating Forward Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunge
  • Alternating Single Arm Thruster
  • Assisted Bulgarian Split Squat
  • Box Squat
  • Bulgarian Split Squat
  • Calf Raise
  • Clean And Press
  • Cross Body Romanian Deadlift
  • Curtsy Deficit Lunge
  • Deficit Reverse Lunge
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Figure Four Hip Thrust
  • Forward Lunge
  • Front Rack Curtsy Deficit Lunge
  • Front Rack Deficit Reverse Lunge
  • Front Rack Pause Squat
  • Front Rack Squat
  • Front Rack Stability Ball Wall Squat
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Glute Bridge
  • Goblet Alternating Curtsy Lunge
  • Goblet Bulgarian Split Squat
  • Goblet Curtsy Deficit Lunge
  • Goblet Curtsy Lunge
  • Goblet Deficit Reverse Lunge
  • Goblet Forward Lunge
  • Goblet Good Morning
  • Goblet Lateral Lunge
  • Goblet Pulse Squat
  • Goblet Reverse Lunge
  • Goblet Side Step Up
  • Goblet Split Squat
  • Goblet Squat
  • Goblet Step Up
  • Half Kneeling Goblet Romanian Deadlift
  • Half Kneeling Romanian Deadlift
  • Hang Clean And Press
  • Heels Elevated Hip Thrust
  • Heels Up Goblet Squat
  • Heels Up Narrow Goblet Squat
  • Hip Thrust
  • Kickstand Squat
  • Lateral Lunge Reach
  • Leg Curl
  • Leg Extension
  • Offset Squat
  • Overhead Squat
  • Quad Stomp
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Seated Tibialis Raise
  • Side Step Up
  • Single Arm Clean And Press
  • Single Arm Front Rack Step Up
  • Single Arm Front Rack Step Up Knee Drive
  • Single Arm Hang Clean And Press
  • Single Arm Overhead Squat
  • Single Arm Step Up
  • Single Arm Step Up Knee Drive
  • Single Arm Thruster
  • Single Leg Calf Raise
  • Single Leg Glute Bridge
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Hip Thrust
  • Single Leg Single Arm Deadlift
  • Single Leg Stiff Leg Deadlift
  • Somersault Squat
  • Split Squat
  • Stability Ball Goblet Wall Squat
  • Stability Ball Wall Squat
  • Staggered Deadlift
  • Staggered Glute Bridge
  • Staggered Hip thrust
  • Staggered Waiters Bow
  • Standing Hip Abduction
  • Standing Tibialis Raise
  • Step Up
  • Step Up Knee Drive
  • Sumo Squat
  • Swing
  • Swing Lunge
  • Thruster
  • Waiters Bow

Bodyweight (87)

  • Alternating Curtsy Lunge
  • Alternating Forward Lunge
  • Alternating Jump Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunges
  • Assisted Bulgarian Split Squat
  • Assisted Sissy Squat
  • Box Jump
  • Box Squat
  • Bulgarian Split Squat
  • Butterfly Stretch
  • Calf Raises
  • Curtsy Deficit Lunge
  • Curtsy Lunge
  • Curtsy Step Down
  • Deficit Reverse Lunge
  • Depth Jump
  • Donkey Calf Raise
  • Feet Elevated Figure Four Glute Bridge
  • Feet Elevated Glute Bridge
  • Feet Elevated Single Leg Glute Bridge
  • Feet Elevated Staggered Glute Bridge
  • Figure Four Heels Elevated Hip Thrust
  • Forward Lunge
  • Forward Lunges
  • Glute Bridge
  • Glute Bridge Eccentric Unilateral
  • Glute Bridge Isometric Hold Single Alternate
  • Good Mornings
  • Half Kneeling Hip Hinge
  • Hamstring Bridge Isometric Open Angle
  • Hamstring Bridge With Elevated Legs Box Bilateral
  • Hamstring Bridge With Elevated Legs Box Unilateral
  • Heels Elevated Hip Thrust
  • Heels Up Squat
  • Hip Abduction
  • In And Out Jump Squat
  • Jump Squats
  • Kickbacks
  • Kickstand Squat
  • Lateral Lunge
  • Lateral Lunge Jump
  • Ninety Ninety Hip Stretch
  • Nordic Hamstring Curl
  • Partial Step Down
  • Pole Overhead Squat
  • Pop Squat
  • Pulse Squat
  • Quad Stomp
  • Reverse Lunge
  • Reverse Step Up
  • Seated Box Jump
  • Seated Tibialis Raise
  • Side Lunges
  • Single Leg Balance Stable
  • Single Leg Box Jump
  • Single Leg Calf Raise
  • Single Leg Glute Bridge
  • Single Leg Heels Elevated Hip Thrust
  • Single Leg Slider Hamstring Curl 2
  • Single Leg Squat
  • Single Legged Romanian Deadlifts
  • Slider Hamstring Curl
  • Slider Hamstring Curl Eccentric
  • Slider Hamstring Curl Single Leg
  • Split Squat
  • Squat
  • Stability Ball Glute Bridge
  • Stability Ball Hamstring Curl
  • Stability Ball Hip Thrust
  • Stability Ball Reverse Hyperextension
  • Stability Ball Single Leg Hip Thrust
  • Stability Ball Sissy Squat
  • Stability Ball Straight Leg Glute Bridge
  • Stability Ball Wall Squat
  • Staggered Waiters Bow
  • Standing Hamstring Curl
  • Standing Hamstring Curl Isometric
  • Step Down
  • Step Up Knee Drive
  • Swing Lunge
  • Swingthrough Lunge
  • Tip Toe Walking
  • Waiters Bow
  • Walking Calf Raises
  • Walking Lunge
  • Wall Sit

Kettlebells (83)

  • Alternating Curtsy Lunge
  • Alternating Forward Lunge
  • Alternating Lateral Lunge
  • Alternating Reverse Lunge
  • Alternating Single Arm Thruster
  • Alternating Swing
  • Assisted Bulgarian Split Squat
  • Box Squat
  • Calf Raise
  • Clean And Jerk
  • Clean And Press
  • Conventional Deadlift (Double)
  • Deadlift (Single)
  • Deficit Reverse Lunge
  • Figure Four Hip Thrust
  • Forward Lunge (Double)
  • Front Rack Curtsy Lunge (Double)
  • Front Rack Deficit Reverse Lunge
  • Front Rack Forward Lunge (Double)
  • Front Rack Lateral Lunge (Double)
  • Front Rack Reverse Lunge (Double)
  • Front Rack Single Arm Lateral Lunge
  • Front Rack Squat
  • Front Rack Step Up
  • Front Rack Step Up Knee Drive
  • Full Swing
  • Glute Bridge
  • Goblet Calf Raise
  • Goblet Good Morning
  • Goblet Squat
  • Half Kneeling Goblet Romanian Deadlift
  • Half Kneeling Romanian Deadlift
  • Hang Clean And Jerk
  • Hang Clean And Press
  • Hang Squat Clean And Jerk
  • Heels Up Goblet Squat
  • Hip Thrust
  • Kickstand Squat
  • Lateral Lunge
  • Lateral Lunge (Single)
  • Quad Stomp
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Seated Calf Raise Double
  • Single Arm Calf Raise
  • Single Arm Clean And Jerk
  • Single Arm Clean And Press
  • Single Arm Curtsy Lunge
  • Single Arm Forward Lunge
  • Single Arm Front Rack Forward Lunge
  • Single Arm Front Rack Reverse Lunge
  • Single Arm Front Rack Step Up
  • Single Arm Front Rack Step Up Knee Drive
  • Single Arm Hang Clean And Jerk
  • Single Arm Reverse Lunge
  • Single Arm Snatch
  • Single Arm Step Up Balance
  • Single Arm Step Up Knee Drive
  • Single Arm Swing
  • Single Arm Thruster
  • Single Leg Calf Raise
  • Single Leg Deadlift
  • Single Leg Glute Bridge
  • Single Leg Hip Thrust
  • Single Leg Single Arm Calf Raise
  • Snatch (Double)
  • Somersault Squat
  • Squat Clean And Jerk
  • Staggered Deadlift
  • Staggered Deadlift (Single)
  • Staggered Swing
  • Staggered Waiters Bow
  • Step Up
  • Step Up Double
  • Suitcase Deadlift
  • Sumo Deadlift
  • Swing
  • Swing (Double)
  • Swing Lunge
  • Thruster
  • Tibialis Raise
  • Waiters Bow

Machine (37)

  • 45 Degree Calf Raise
  • Belt Squat
  • Donkey Calf Raise
  • Glute Ham Raise
  • Glute Kickback
  • Gluteator
  • Goblet Sissy Squat
  • Hack Squat
  • Hamstring Curl
  • Hip Abduction
  • Hip Adduction
  • Hip And Glute Abduction
  • Hip And Glute Adduction
  • Hip And Glute Kickback
  • Hip Thrust
  • Horizontal Hack Squat
  • Horizontal Leg Press
  • Horizontal Leg Press Calf Jump
  • Horizontal Leg Press Calf Raise
  • Horizontal Sissy Leg Press
  • Leg Extension
  • Leg Press
  • Pendulum Squat
  • Plate Loaded Calf Raise
  • Plate Loaded Hip Thrust
  • Plate Loaded Kneeling Hamstring Curl
  • Plate Loaded Leg Extension
  • Reverse Hyperextension
  • Seated Calf Raises
  • Seated Hamstring Curl
  • Seated Leg Curl
  • Single Leg Leg Press
  • Sissy Squat
  • Squat Press
  • Standing Calf Raises
  • Standing Hamstring Curl
  • Vertical Leg Press

Cables (28)

  • Bar Calve Raise
  • Bar Romanian Deadlift
  • Bar Staggered Romanian Deadlift
  • Belt Calf Raise
  • Belt Split Squat
  • Belt Squat
  • Bench Straight Leg Kickback
  • Calve Raise
  • Elevated Deadlift
  • Goblet Squat
  • Hamstring Curl
  • Incline Bench Straight Leg Kickback
  • Pull Through
  • Quadruped Hip Abduction
  • Seated Leg Curl
  • Seated Leg Extension
  • Single Leg Deadlift
  • Single Leg Laying Leg Curl
  • Split Squat
  • Standing Glute Kickback
  • Standing Hip Abduction
  • Standing Hip Adduction
  • Standing Leg Extension
  • Standing Mid Kickback
  • Standing Straight Leg Glute Kickback
  • Standing Straight Leg Mid Kickback
  • Zercher Good Morning
  • Zercher Squat

Plate (24)

  • Clean
  • Clean And Press
  • Curtsy Lunge
  • Deadlift
  • Deficit Lunge
  • Forward Lunge
  • Goblet Deficit Reverse Lunge
  • Good Morning
  • Good Morning Anterior
  • Lateral Lunge
  • Overhead Squat
  • Overhead Walking Lunge
  • Reverse Lunge
  • Reverse Lunge Twist
  • Single Leg Deadlift
  • Single Leg Pinch Grip Deadlift
  • Squat
  • Squat Hold
  • Staggered Deadlift
  • Staggered Pinch Grip Deadlift
  • Staggered Waiters Bow
  • Thruster
  • Waiters Bow
  • Weighted Wall Sit

Band (17)

  • Banded Side Walks
  • Calf Raise
  • Glute Kickback
  • Goblet Squat
  • Good Morning
  • Hip Abduction
  • Hip Adduction
  • Leg Curl
  • Leg Extension
  • Leg Press
  • Pullthrough
  • Romanian Deadlift
  • Spanish Squat
  • Squat
  • Squat Hold Row
  • Squat Hold Single Arm Row
  • Standing Good Morning

Medicine-Ball (16)

  • Ball Headlock Squat
  • Ball Offset Squat
  • Clean And Press
  • Clean And Press Slam
  • Hang Clean And Press
  • Hip Abduction
  • Lateral Lunge Slam
  • Overhead Reverse Lunge
  • Overhead Squat
  • Reverse Lunge
  • Reverse Lunge Twist
  • Self Toss
  • Single Leg Deadlift
  • Squat Reach
  • Thruster
  • Wall Ball

Smith-Machine (14)

  • Calf Raise
  • Glute Kickback
  • Hip Thrust
  • Leg Press
  • Narrow Stance Squat
  • Reverse Lunge
  • Romanian Deadlift
  • Seated Calf Raise
  • Single Leg Hip Thrust
  • Sissy Squat
  • Split Squat
  • Squat
  • Staggered Deadlift
  • Sumo Romanian Deadlift

Bosu-Ball (12)

  • Burpee
  • Calf Raise
  • Feet Elevated Glute Bridge
  • Half Burpee
  • Hip Thrust
  • Lateral Lunge
  • Plank Glute Kickback
  • Reverse Lunge
  • Single Leg Elevated Glute Bridge
  • Single Leg Hip Thrust
  • Split Squat
  • Squat

Vitruvian (10)

  • Belt Squat
  • Deficit Lunge
  • Figure Four Hip Thrust
  • Front Squat
  • Hip Thrust
  • Romanian Deadlift
  • Seated Calf Raise
  • Single Leg Deadlift
  • Staggered Deadlift
  • Standing Calf Raise

TRX (9)

  • Calf Raise
  • Curtsy Lunge
  • Glute Bridge
  • Hamstring Curl
  • Jumping Squat
  • Lateral Lunge
  • Reverse Lunge
  • Split Squat
  • Squat

Weiterlesen

Rechner öffnen

Wochenvolumen-Rechner: Sätze pro Muskelgruppe

Übungen der Woche wählen, Sätze eintragen und sehen, wie viele Sätze jeder Muskel bekommt — ohne Konto.

Guide lesen

Wie viele Sätze pro Muskel und Woche

Die meistgenannte Spanne sind 10 bis 20 effektive Sätze pro Muskel und Woche. Wo du anfängst, wie du im Block steigerst und was wirklich als Satz zählt.

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