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  • Dumbbell Step Up Knee Drive

    Hold dumbbells at your sides and place one foot firmly on platform.
    Drive through front heel to step up, keeping torso tall and balanced.
    Lift trailing knee high at the top, then step down slowly with control.

  • Dumbbell Front Rack Cossack Squat

    Hold dumbbells at your shoulders and stand with your feet wide.
    Shift toward one side, bending that knee while straightening the opposite leg.
    Keep your torso upright and descend as deeply as comfortable.
    Push through the bent leg to return, then alternate sides.

  • 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.

  • Dumbbell Goblet Cossack Squat

    Hold one dumbbell vertically at your chest and take a wide stance.
    Shift toward one side, bending that knee while keeping the opposite leg straight.
    Keep your chest raised and descend as deeply as comfortable.
    Push through the bent leg to return, then alternate sides.
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