Bodyweight Single Leg Hip Thrusts
A unilateral glute-strengthening exercise that elevates one leg to increase demand on the working side, enhancing glute activation, hip stability, and single-leg strength.
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.
Bodyweight Step-ups
A functional lower-body exercise involving stepping onto an elevated surface using only bodyweight, building leg strength, balance, coordination, and everyday movement power.
Deadbug Hold
A core-stability exercise performed by holding opposite arm and leg extended while stabilizing the spine, emphasizing deep core engagement, coordination, and controlled anti-extension strength.
Dumbbell Alternating Reverse Lunges
A lower-body strength exercise adding dumbbells for increased resistance, targeting the quads, glutes, and hamstrings while improving balance, stability, and unilateral leg power.
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.
Dumbbell Around the World Raises
A shoulder and upper-body exercise that circles the arms with light dumbbells, strengthening the deltoids, improving shoulder mobility, and enhancing controlled rotational movement.
Dumbbell Bent Over Rows
A back-strengthening exercise performed in a hinged position, using dumbbells to target the lats, rhomboids, and rear delts while improving posture, pulling power, and upper-body stability.
Dumbbell Bicep Curls
An upper-body isolation exercise using dumbbells to strengthen the biceps, enhance arm definition, and improve elbow-flexion strength through controlled curling movements.
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 Chest Flies
A chest-isolating exercise performed lying back with dumbbells, opening and closing the arms in a wide arc to target the pectorals, improve chest expansion, and enhance upper-body muscle definition.
Dumbbell Chest Press
An upper-body strength exercise performed lying back with dumbbells, targeting the chest, triceps, and shoulders to build pressing power, stability, and muscle development.
Dumbbell Curtsy Lunges
A lower-body exercise using dumbbells to add resistance as you step diagonally behind the body, emphasizing the glutes—especially the glute medius—while improving hip stability, balance, and unilateral leg strength.
We use cookies to improve your experience on our site. By using our site, you agree to our
cookie policy.