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.
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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 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.
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.
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 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 Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
Dumbbell Deep Pulse Squats
A lower-body strength exercise using dumbbells while performing small, controlled pulses at the bottom of a deep squat to intensify quad and glute engagement and build endurance in the squat position.
Dumbbell Front Narrow Squats
A lower-body exercise performed with dumbbells held in front and feet placed closer together, emphasizing quad strength, core stability, and controlled upright squat mechanics.
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