Dumbbells

  • The squat & press is an intermediate exercise to develop total body strength.

  • The split squat is a beginner exercise to develop single-leg strength.

  • The Bulgarian split squat is a beginner exercise to develop single-leg strength. Compared to the split squat, there is only one stable point of support. This makes it harder to perform the exercise in good balance.

  • The single-leg squat is an intermediate exercise to develop single-leg strength. The exercise is performed on one leg, without the assistance of the second leg for stability and balance.

  • The step-up is a good beginner exercise to start with single-leg dominant training.

  • The lateral step-up is a beginner exercise to develop single-leg strength and stability. Compared to the step-up, the lateral step-up puts more emphasis on the inner thigh muscles.

  • The step-up & press is an intermediate level exercise to develop total body strength.

  • The lateral squat is beginner level exercise to develop single-leg strength that targets the inner thigh muscles.

  • The one-arm overhead walking lunge is an intermediate lower body exercise. The overhead asymmetrical loading emphasizes the core.

  • The lunge & press is a compound exercise, suitable for intermediate and advanced fitness levels. This exercise develops total body strength and power.