Exercise Library

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 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.