Goblet Squat: Hold dumbbell at chest, squat, and push hips back; targets quads, glutes, hamstrings, core, shoulders, and upper back; enhances everyday functions.
Front-Racked Squat: Hold dumbbells at shoulders, squat for quads, glutes, hamstrings, core, shoulders, and upper back; adds resistance for unique resistance training; emphasizes stabilization.
Reverse Lunge: Hold dumbbells, step back into a split squat, working quads, glutes, core, and hamstrings; dynamic stepping improves coordination, stability, and balance.
Lateral Lunge: Step sideways, targeting quads, glutes, hamstrings, and inner thighs; enhances ability to handle lateral movements often overlooked in workouts.
Step Up: Elevate with dumbbells, improving single-leg balance, muscle development, and unilateral strength; targets quadriceps, hamstrings, and glutes.
Romanian Deadlift: Hold dumbbells, hinge forward, engage glutes for glutes, hamstrings, and core activation; ideal for beginners learning hip hinging.
Kickstand Single-Leg Deadlift: Dumbbells in each hand, one leg behind; emphasizes proper bodyweight loading; works glutes, hamstrings, and core.
Single-Leg RDL: Dumbbells in each hand, single-leg hinge improves single-leg strength, stability, and balance; targets glutes, hamstrings, and core.