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.
Dumbbell Jump Shrug is a free weight exercise that primarily targets the traps and, to a lesser degree, also targets the quads, calves, glutes, hamstrings, and shoulders. This exercise is also good to improve metabolic conditioning.
Dumbbell Jump Squat is a great exercise that increases your explosive power, improves upper and lower body strength, and burns calories faster than regular squats.
Dumbbell Lunge is a multi-joint exercise that builds the quadriceps, glutes, and hamstrings. These muscles lengthen during the eccentric phase as you lower to the ground, and they contract during the concentric phase to return your body to the starting pos...
Dumbbell Lunge and Rotation is a single-leg strength exercise; it helps strengthen your hamstrings, glutes, and hip flexors.
Dumbbell Overhead Bulgarian Split Squat strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. As a single-leg exercise, your core is also engaged.
Dumbbell Reverse Lunge improves hamstring and glute development. Dumbbell reverse lungs use a different range of motion than forwarding lunge exercises, which helps the development of your hamstrings and glutes, improving your balance.
Dumbbell Side Lunge is a lower-body exercise. They primarily target large muscle groups in the legs, such as the hamstrings and quads.
Dumbbell Split Jump is a lower body exercise that strengthens the glutes and leg muscles as well as provides cardiovascular benefits.
Dumbbell Split Squat is a multi-joint strength exercise that 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 Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
Dumbbell Stepover is a dynamic multi-joint exercise that targets the quadriceps, glutes, and hamstrings while increasing functionality and mobility throughout the hips.
Dumbbell Step-Up is a multi-joint exercise that activates muscle groups throughout your lower body, including your quadriceps, hamstrings, glutes, and adductors.
