Banded Glute Bridges w Hip Abductions
A glute-focused exercise that pairs a lifted bridge position with outward thigh pulses against a resistance band, enhancing glute max and medius activation, hip stability, and lower-body strength.
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How it works: Use the filters to find the right exercise for your equipment, skill level, and target muscle group. These exercises feature in our challenges, workouts, and workout plans - but we’ve also made them available for you to browse and learn from. They’re great for discovering individual exercises that target specific muscles or for finding effective alternatives.
Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
Banded Hip Abductions
A lateral hip–strengthening exercise using a resistance band to target the glute medius and outer thighs, improving hip stability, balance, and lower-body control.
Banded Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a resistance band adding tension at the hips, emphasizing glute max activation, hip power, and lower-body stability.
Dumbbell Alternating Reverse Lunges
A lower-body strength exercise adding dumbbells for increased resistance, targeting the quads, glutes, and hamstrings while improving balance, stability, and unilateral leg power.
Dumbbell Alternating Step-ups
A unilateral lower-body exercise performed with dumbbells to increase resistance, building leg strength, balance, coordination, and functional power through controlled step-up repetitions.
Dumbbell Around the World Raises
A shoulder and upper-body exercise that circles the arms with light dumbbells, strengthening the deltoids, improving shoulder mobility, and enhancing controlled rotational movement.
Dumbbell Bent Over Rows
A back-strengthening exercise performed in a hinged position, using dumbbells to target the lats, rhomboids, and rear delts while improving posture, pulling power, and upper-body stability.
Dumbbell Bicep Curls
An upper-body isolation exercise using dumbbells to strengthen the biceps, enhance arm definition, and improve elbow-flexion strength through controlled curling movements.
Dumbbell Box Squats
A lower-body strength exercise using dumbbells while sitting back to a box or bench, targeting the quads and glutes, improving squat mechanics, control, and safe depth consistency.
Dumbbell Chest Flies
A chest-isolating exercise performed lying back with dumbbells, opening and closing the arms in a wide arc to target the pectorals, improve chest expansion, and enhance upper-body muscle definition.
Dumbbell Chest Press
An upper-body strength exercise performed lying back with dumbbells, targeting the chest, triceps, and shoulders to build pressing power, stability, and muscle development.
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