B-Stance Deadlift
Targets: glutes, hamstrings, quads
How to do it: First, stand with your feet together, shoulder-width apart, holding one dumbbell in each hand. Then step your right foot half a step-back right behind your left heel. Keep your right knee bent and your right heel slightly off the floor. The left leg will stay straight to start. Hinge forward at the hips as you lower the dumbbell towards the floor. Keep your back flat. The left knee will slightly bend as you go down. Once you feel a stretch in your left hamstring, it’s time to come back up. Squeeze your glutes to stand up tall. Complete all your reps on this side then do it again on the other.
Legs Only Dumbbell Deadbug
Targets: abs, core
How to do it: Lie down flat on the floor with your knees up and bent at 90 degrees directly over your hips. Grab a dumbbell and as you hold the ends of the weight in each hand, press it straight over your chest. Hold your arms here. Extend your right leg until it’s straight and hovering a few inches off the floor. Keep your lower back glued to the ground as you do this. Bend that leg back to 90 degrees. Then, extend the left leg in the same way then pull it back up to 90. Keep alternating until you finish your reps. Make sure to do the same amount on each side.