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.
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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 Frog Pumps
A glute-focused exercise performed with the soles of the feet together and knees open, using a dumbbell for added resistance to intensify glute max activation, hip engagement, and posterior-chain strength.
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.
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.
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 Lateral Walk
A lower-body and core stability exercise where you step sideways while holding dumbbells, increasing resistance to the hips and legs while improving balance, coordination, and lateral strength.
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 Single Leg Glute Bridge
A unilateral glute exercise using a dumbbell for added resistance as one leg drives the hips upward, increasing glute activation, hip stability, and single-side posterior-chain strength.
Dumbbell Single Leg Hip Thrust
A unilateral glute-strengthening exercise performed with the upper back elevated and a dumbbell adding resistance, intensifying glute max activation, hip extension power, and stability on the working leg.
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