How to do it: Get on all fours with your hands under your shoulders—holding light dumbbells—and your knees under your hips.

If you’re looking for a challenging lower-body workout that can help inject life into leg day, allow us to introduce you to a 20-minute dumbbell session that will hit your legs, glutes and core.

Grasp your bar with an overhand grip, hands wider than shoulder width-apart. Hang from the bar. Pull your shoulders blades ...

Perform each move for 50 seconds, taking just 10 seconds of rest between each one. Complete all the moves, and then you're ...

Lie down on the ground, and drive your lower back into the floor. Hold a light weight plate or dumbbell in both hands. Lift your legs off the floor just a few inches. At the same time, extend your ...

Bodyweight exercises provide ... holding one or both dumbbells across hips. Press through heels to lift hips up toward ceiling. Keep core engaged, lifting with glutes and hamstrings rather than ...

How to do a single-leg glute bridge: Another exercise that targets most ... Ensure your back stays flat Engage your core and keep a neutral grip on the dumbbells (palms facing each other) Row ...

Glute exercises are key ... a deep breath and engage your core. (c) Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your ...

In fact, dumbbell workouts can create inter- and intramuscular ... Good for: Quads, glutes, hamstrings, core, shoulders, upper back Why it rocks: This is a compound movement that lights up ...

Activate your core (tighten the abdomen ... start with a light dumbbell to get familiar with the movement. This key exercise strengthens hamstrings and glutes while caring for your lower back ...