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  • Dumbbell Standing Hip Abduction

    Stand with a dumbbell held on the side of your leg.
    Raise that leg laterally as high as your hip range of motion allows for.

  • Dumbbell Goblet Curtsy Lunge

    Stand with your feet hip-width apart and a dumbbell in a goblet position.
    Step your left foot behind and to the right of your right foot, crossing it behind your right leg.
    Bend your knees and lower your hips down and back, as if you were about to sit in a chair.
    Push through your right heel to straighten your right leg and return to the starting position.

  • Dumbbell Goblet Alternating Curtsy Lunge

    Hold a dumbbell at your chest, feet hip-width apart.
    Step one leg diagonally back into a lunge.
    Alternate legs, keeping your chest up and core engaged.

  • Dumbbell Cossack Squat

    Hold dumbbell between your legs and stand with a wide stance.
    Shift toward one side, bending that knee while keeping the opposite leg straight.
    Lower comfortably, keeping your chest raised and working foot flat.
    Push through the bent leg to return, then alternate sides.
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