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.
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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 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.
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.
Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
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.
Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
Single Leg Glute Bridge
A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.
Squat Pulses
A lower-body endurance exercise performed by holding a squat and making small, controlled pulses to intensify quad, glute, and hip engagement while building burn, stability, and time-under-tension strength.
Squat to Calf Raise
A combo exercise finishing a squat with a calf raise, strengthening the quads, glutes, and calves while improving balance and lower-body control.
Bird Dog
Quadruped is a bodyweight floor exercise that strengthens the abdominal muscles, lower back, glutes, thighs, and hamstrings.
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