Banded Kick Backs
A glute-isolating exercise using a resistance band to create tension as the leg extends backward, targeting the glute max while improving hip stability and lower-body control.
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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 Lateral Walk
A resistance-band exercise that strengthens the glute medius and outer hips through controlled side-step movements, enhancing hip stability, balance, and lower-body alignment.
Banded Side Lying Leg Raises
A lateral hip–strengthening exercise performed on your side with a resistance band adding tension as the top leg lifts, targeting the glute medius for improved hip stability and muscular endurance.
Bodyweight Alternating Step-ups
A unilateral lower-body exercise where you step onto an elevated surface one leg at a time, building leg strength, balance, coordination, and functional power without external weight.
Bodyweight Bench Hip Thrusts
A glute-strengthening exercise performed with the upper back on a bench, driving the hips upward using bodyweight resistance to build glute power, hip stability, and posterior-chain strength.
Bodyweight Bulgarian Split Squats
A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.
Bodyweight Hip Thrusts
A glute-focused exercise performed on the floor using bodyweight resistance to drive the hips upward, improving glute strength, hip extension power, and overall posterior-chain activation.
Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
Bodyweight Step-ups
A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.
Deadbug Hold
A core-stability exercise performed by holding opposite arm and leg extended while stabilizing the spine, emphasizing deep core engagement, coordination, and controlled anti-extension strength.
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.
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