Double Under
Double Under boosts the muscular endurance of everything from the forearms, biceps, shoulders, and traps to the ankle tendons, calves, and hamstrings.
Discover exercises for every goal — strength, endurance, flexibility, or fat loss.
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.
Drop Lunge
Drop Lunge targets the leg muscles, primarily the gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves).
Dumbbell Box Lunge
Dumbbell Box Lunge builds stronger, more muscular legs for any level or goal as well as works for the core. Using a box while performing this exercise targets the glutes better.
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.
Dumbbell Clean
Dumbbell Clean is a full-body workout that targets multiple muscles, including your glutes, hamstrings, calves, biceps, quadriceps, triceps, deltoids, spinal erectors, and lower back muscles.
Dumbbell Crossover Lunge
Dumbbell Crossover Lunges are a great strength exercise for building muscle in your lower body. This exercise targets the glutes and hamstrings. Dumbbell Crossover lunges can improve flexibility and balance.
Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
Dumbbell Diagonal Lunge
Dumbbell Diagonal Lunge targets the glutes, hamstrings, and quads while also engaging the muscles of the inner and outer thighs.
Dumbbell Front Raise
Dumbbell Front Raise targets explicitly strengthen the shoulder muscles and work the upper chest. It is a great isolation exercise for shoulder flexion and also builds strength in the front and sides of your shoulders.
Dumbbell Front Squat
Dumbbell Front Squat is a simple and effective lower body exercise that helps you to build stronger abs and full-body strength. This exercise targets the quadriceps muscles and gluteus maximus (in the buttocks).
Dumbbell Hammer Curl To Lunge To Press
Dumbbell Hammer Curl to Lunge to Press is a great full-body exercise that engages both the upper and lower bodies. It works for the leg, hamstrings, biceps, and shoulder muscles while improving metabolic conditioning and endurance as well.
Dumbbell Hang Pull
Dumbbell Hang Pull provides strength and power to the entire body, emphasizing quads, shoulders, and glutes. This workout also serves as a stepping stone for the clean and jerk as well as the snatch.
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