Kalça Bölgesi Egzersizleri

Exercise 1

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 2

Curtsy Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 3

5 Dot Drills

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 4

Standing Leg Circles

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 5

Static Lunge

Equipment: Dumbbells, Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 6

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 7

Dumbbell Squat

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 8

Power Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 9

Bodyweight Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 10

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 11

Squat

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 12

Plie Dumbbell Squat

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 13

Deadlift

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 14

Romanian Deadlift

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 15

Barbell Hack Squats

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 16

Barbell Sumo Squat

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 17

Good Morning

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 18

Dumbbell Romanian Deadlift

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 19

Dumbbell Lunge

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 20

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 21

Bodyweight Sumo Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 22

Dumbbell Rear Lunge

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 23

Barbell Lateral Lunge

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 24

Bodyweight Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 25

Kettlebell Single Leg Deadlift

Equipment: Full Gym, Kettlebell

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 26

Reverse Lunge Knee Lift

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 27

Curtsy Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 28

Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 29

Thigh fly (Adductor Magnus Stretch)

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 30

Split Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 31

Cossack Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 32

Standing Cross Leg Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 33

Jump Squats

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 34

Reverse Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 35

Landmine Squat to Press

Equipment: Full Gym, Landmine

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 36

Bench Glute Flutter Kicks

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 37

Lying Glute Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 38

Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 39

Reverse Lunge

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 40

Dumbbell Glute Bridge

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 41

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 42

Burpees

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 43

Duck Walk

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 44

Zercher Squat

Equipment: Barbell, Full Gym

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 45

Kettlebell Thruster

Equipment: Full Gym, Kettlebell

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 46

Towel Leg Curl

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 47

90/90 Hip Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 48

ATG Split Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 49

Unilateral Bridge

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 50

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 51

Straight Leg Kickback

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 52

Band Side Lying Clam

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 53

Resistance Band Lateral Walk

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 54

Banded Glute Kickbacks

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 55

Banded Donkey Kicks

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 56

Banded Thigh Fly

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 57

Band Side Lying Leg Lift

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 58

Banded Fire Hydrant

Equipment: Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 59

Kneeling Jump Squat

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 60

Kettlebell Front Squat

Equipment: Full Gym, Kettlebell

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 61

Piriformis Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 62

Half Kneeling Hip Flexor Stretch

Equipment: Full Gym, NO EQUIPMENT

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 63

Cable Hip Extension

Equipment: Cable, Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 64

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

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3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

Exercise 65

Butterfly Stretch

Equipment: Full Gym, NO EQUIPMENT

View Details

3 Set Sets

11 Tekrar Reps

5 / 5 / 10 Rest

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