Exercise Library

Bulgarian Split Squat

A split squat with the rear foot up on a bench. Puts nearly all the load on the front leg and reaches a deeper stretch than any two-legged squat.

Deficit Reverse Lunge

A reverse lunge stepping back off a raised platform, so the back knee travels below the front foot. More range, more glute.

Dumbbell Curtsy Lunge

A curtsy lunge with dumbbells. The crossed step loads the upper and outer glute in a way a straight lunge does not.

Dumbbell Glute Bridge

A floor glute bridge with a dumbbell across the hips. The simplest way to load a bridge without a barbell.

Dumbbell Hip Thrust

A bench-supported hip thrust loaded with a dumbbell. Full hip thrust range without needing a barbell and pad.

Dumbbell Lateral Lunge

A lateral lunge holding dumbbells. Loading it turns a mobility drill into genuine adductor and glute work.

Dumbbell Overhead Tricep Extension

One dumbbell lowered behind the head with both hands. The overhead position stretches the long head of the triceps, which pushdowns barely touch.

Dumbbell Romanian Deadlift

The Romanian deadlift with dumbbells instead of a bar. The weights pass either side of your legs, so the stretch runs deeper than a barbell allows.

Dumbbell Sumo Deadlift

A wide-stance deadlift with a dumbbell held between the legs. More glute and adductor than a conventional pull, and easy to set up anywhere.

Front-Foot Elevated Split Squat

A split squat with the front foot on a plate or step. The extra height gives a deeper hip stretch and biases the glute over the quad.

Heel-Elevated Goblet Squat

A goblet squat with the heels on a small ramp or plates. Raising the heels lets you stay upright and squat deeper, which pushes the work onto the quads.

Reverse Lunge

A lunge stepping backwards rather than forwards. Easier on the knees than a forward lunge and simpler to balance under load.

Single Dumbbell Skullcrusher

A skullcrusher with one dumbbell held in both hands. Easier to control than a pair, and it lets you load heavier than one arm can manage.

Single-Leg Romanian Deadlift

A hip hinge on one leg with the other extending behind as a counterweight. Exposes side-to-side differences that a two-legged deadlift hides.

Two Dumbbell Skullcrusher

A skullcrusher with a dumbbell in each hand. The neutral grip is easier on the elbows than a straight bar, and each arm has to work alone.

Walking Lunge

Lunging forward step after step with dumbbells at your sides. Adds balance and a conditioning cost to an ordinary lunge.

Weighted Russian Twist

A Russian twist holding a dumbbell or plate. Loads the rotation, which is what makes the obliques work rather than just move.

Wrist Extension

Curling the back of the hand up against a light dumbbell. The other half of forearm training, and the half that matters for cranky elbows.