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Dumbbell rear lunge. A compound unilateral exercise. Target muscles: Gluteus Maximus and Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, and Rectus Femoris). Synergistic muscles: Adductor Magnus and Soleus. Dynamic stabilizers (not highlighted): Hamstrings and Gastrocnemius. Visit site to learn proper form and knee safety.
Squats with dumbbells. 3D illustration
Dumbbell deadlift. A compound push exercise. Muscles worked: Gluteus Maximus, Erector Spinae, Hamstrings, Adductor Magnus, Quadriceps, and Soleus.
Dumbbell Bulgarian split squat. Targets your Quadriceps. Synergistic muscles are your Gluteus Maximus, Adductor Magnus, and Soleus. Also known as the single leg dumbbell split squat and the back foot elevated split squat.
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Dumbbell step up. A compound push exercise, great for developing unilateral leg strength. Muscle worked: Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus, Gastrocnemius, and Hamstrings.