Dumbbell Glute Bridges
A posterior-chain exercise using a dumbbell for added resistance as you lift the hips, targeting the glutes and hamstrings while improving hip strength, stability, and glute activation.
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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 Good Mornings
A hip-hinge posterior-chain exercise using dumbbells to add resistance as you hinge forward, strengthening the hamstrings, glutes, and lower back while improving hinge mechanics and spinal stability.
Dumbbell Hip Thrusts
A glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance at the hips, emphasizing glute max power, hip extension strength, and posterior-chain activation.
Dumbbell Low Side to Side
A lower-body and core exercise performed in a low squat position while shifting weight laterally with dumbbells, targeting the quads, glutes, and hip stabilizers while building endurance and control.
Dumbbell Pause Squats
A lower-body strength exercise using dumbbells while briefly pausing at the bottom of the squat to increase time under tension, boosting quad and glute strength, control, and stability.
Dumbbell Reverse to Curtsy Lunge
A lower-body exercise using dumbbells while transitioning from a straight reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination and balance demands.
Dumbbell Romanian Deadlifts
A hip-hinge posterior-chain exercise using dumbbells to strengthen the hamstrings, glutes, and lower back while improving hinge mechanics, stability, and overall pulling power.
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.
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.
Lateral Walk
A hip-stability and glute-strengthening exercise involving controlled side steps to activate the glute medius, improve alignment, and enhance lower-body control.
Reverse Lunge to Curtsy Lunge
A lower-body combination movement transitioning from a reverse lunge into a diagonal curtsy lunge, targeting the glutes, quads, and hip stabilizers with added coordination demand.
Reverse Lunges
A lower-body strength exercise stepping backward into a lunge, emphasizing glutes, quads, and balance while reducing knee stress compared to forward lunges.
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