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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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 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 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 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.
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.
Scissor Kicks
A core and hip-flexor exercise alternating crossing leg motions, challenging the lower abs, coordination, and trunk stability while maintaining controlled breathing.
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