215 exercises available · Page 4 of 9
A dumbbell front squat performed to a prescribed slow tempo, with a deliberately long lowering phase.
A loaded curtsy lunge held in goblet position — alternating sides each rep to train the glutes through a cross-body angle.
A rear-foot-elevated split squat loaded at the chest — the go-to single-leg builder for quads, glutes, and balance.
A stepping forward lunge with a dumbbell held at the chest — trains the quads, glutes, and stride mechanics in one move.
A back-stepping lunge with a goblet-held dumbbell — easier on the knees and more glute-dominant than the forward version.
A static, both-feet-planted split stance loaded at the chest — the gateway single-leg exercise for quads and glutes.
A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.
A hip thrust with the heels elevated and a dumbbell on the hips — biases the glutes and lengthens the working range.
A sideways lunge holding a dumbbell in each hand, loading one hip while the other leg stays straight.
A full squat performed with dumbbells locked out overhead, demanding shoulder stability throughout.
A backward-stepping lunge with a dumbbell in each hand, loading the front leg while the rear foot guides balance.
A forearm side plank with one dumbbell in the top hand, training the obliques to resist side bending under load.
A two-stage explosive lift — clean a dumbbell from the floor to the shoulder, then press it overhead. Conditioning meets full-body strength.
A bench supported hip thrust driven by one leg, with a dumbbell resting in the crease of the hips.
A two-leg squat with a dumbbell hanging in each hand, loading the quads without a bar on the back.
A single leg step onto a low box while holding a dumbbell in each hand, driven by the top leg.
A wide-stance squat with a dumbbell hanging between the legs — biases the glutes and inner thighs more than a standard squat.
A front squat into an overhead press in one motion — the highest-output dumbbell lift for conditioning and full-body work.
Forward-stepping lunges with a dumbbell in each hand, walking the stance instead of resetting in place.
Overhead hinge that keeps one dumbbell stacked while the free hand reaches down the inside of the leg.
Standing cardio on linked pedals and moving handlebars, where the feet never leave the platform and the ramp sets emphasis.
Quadruped hip abduction that lifts a bent knee out to the side without rotating the pelvis.
A bodyweight step-forward lunge that trains the glutes and quads one leg at a time — the entry point to single-leg work.
A bridge variation with the soles of the feet together and knees flared, biasing hip extension toward the glutes.
