Dumbbell Sumo Deadlifts
A wide-stance deadlift variation using dumbbells to emphasize the inner thighs, glutes, and hamstrings while improving hip mobility, lower-body strength, and upright pulling mechanics.
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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.
Dumbbell Sumo Squats
A wide-stance squat variation performed with dumbbells to target the inner thighs, glutes, and quads while enhancing hip mobility, lower-body strength, and stability.
Dumbbell Thrusters
A full-body power exercise combining a squat with an explosive overhead press, targeting the legs, glutes, shoulders, and core while building strength, coordination, and conditioning.
Dumbbell Tricep Kickbacks
An isolation exercise targeting the triceps by extending the arm backward with a dumbbell, improving upper-arm strength, definition, and elbow-extension control.
Dynamic Plank
A core-strengthening movement that shifts between plank variations—such as high to low positions or alternating arm/leg lifts—building stability, shoulder control, and full-body coordination.
Elevated Inchworms
A full-body mobility and core exercise performed with the hands or feet on an elevated surface, increasing stretch, shoulder stability, and core engagement through controlled walkout and return movements.
Flutter Kicks
A core and hip-flexor endurance exercise performed lying on your back while rapidly alternating small leg lifts, targeting the lower abs, improving trunk stability, and building muscular control.
Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, emphasizing strong glute max activation, hip engagement, and fast-twitch posterior-chain work.
High Plank Dumbbell Drag
A core and shoulder-stability exercise performed in a high plank while dragging a dumbbell side to side, challenging anti-rotation control, coordination, and full-body tension.
Plank w Single Leg Raises
A stability-focused plank variation lifting one leg at a time to increase core engagement, glute activation, and balance demands.
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
Single-Arm Kettlebell Swing
One-Arm Swing targets the hamstrings, glutes, erectors, as well as the quads and core, and it also stabilizes the muscles of the shoulder girdle.
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