Learn how to do a Cossack Squat to improve hip mobility, inner thigh flexibility, and lower-body strength. Perfect for women over 40 looking to build functional fitness, prevent injury, and increase range of motio
Glute Step-Ups
Learn how to perform glute step-ups—a 3-in-1 move combining hip drive, step-up, and knee raise to build rounder, stronger glutes at home. Ideal for women 40+.
Smith Machine Squats
Learn how to do Smith Machine back squats with proper form, foot placement, and technique. This expert guide covers setup, squat depth, glute and quad emphasis, and tips to safely increase weight
Suitcase Squats with Dumbbells
Learn how to master the dumbbell squat (also called the suitcase squat) with proper form, avoid common mistakes, and target key lower body muscles for stronger glutes, quads, and hamstrings. This complete guide breaks down technique, benefits, and tips for safer, more effective strength training. Perfect for women over 40 looking to build strength and burn fat.
Single Leg Romanian Deadlift With Dumbbells
Single Leg Romanian Deadlift: How to Do It Right for Maximum Results Video Demonstration: Single Leg Romanian Deadlift Single Leg Deadlift Demo – Glute, Hamstring & Core Strength for Women Over 40Julie Lohre walks you through how to perform the single leg Romanian deadlift with dumbbells, including form tips and common mistakes to avoid. This movement builds stability, strengthens the …
Hip Abduction Exercises
4 Easy Ways to Lean Thighs from Home | Lying & Standing Hip Abduction. Work the outside of your thighs from home with these hip abduction exercises to target your glutes effectively. Standing, Banded, & Lying Hip Abduction.
Clam Shell Exercise with Bands for Abductor Activation
Clam Shell Exercise for Hips | Banded Clamshells for Abductor Activation Video Demonstration: Clam shell exercise The clam shell exercise, is a simple yet profoundly effective lower body movement that I include frequently for my online fitness coaching clients. I love it’s ability to target and strengthen the hips, particularly the abductor muscles. This exercise, which mimic the opening and …
Copenhagen Plank: Benefits, Variations, & Progressions for Women
Copenhagen Plank: Benefits, Variations, & Progressions for Women The Copenhagen plank is an innovative and challenging variation of the traditional plank exercise that targets not just the core muscles but also the adductors and the entire side of the body. This exercise has gained popularity in recent years for its ability to enhance core stability, improve balance, and strengthen the …
Glute Pull Through Exercise
The Glute Pull Through is a lower body exercise that primarily focuses on engaging and strengthening the gluteal muscles. This exercise uses a cable machine, a common piece of fitness equipment that allows for smooth and controlled resistance throughout movements. This exercise is suitable for individuals of various fitness levels, since the resistance level can be adjusted by modifying the weight stack on the cable machine. This makes it ideal for both beginners and experienced fitness enthusiasts.
While seemingly straightforward, the Glute Pull Through can prove to be a challenging exercise that effectively targets the gluteal muscles. Incorporating this exercise into your workout routine can not only help you build stronger glutes but can also contribute to improved lower body stability and mobility.
Step Ups Exercise – Step Ups with Dumbbells
Strengthen your lower body & boost your athletic performance with weighted step up exercise! Master bench step-ups with proper form & technique, target leg muscles, and find out why step ups with dumbbells are so effective!
Marching Glute Bridge
Marching Glute Bridge: Strengthen Your Glutes and Core The marching glute bridge, also known as glute bridge marches or glute bridge toe taps, is a powerful exercise that targets your glutes and core simultaneously. It’s a great way to engage multiple muscle groups with just your body weight, making it perfect for at-home workouts or when you’re short on equipment. …
Stationary Lunges | Static Lunges
Mastering Stationary Lunges (Static Lunges): FAQs and Tips Welcome to the world of stationary lunges, also known as static lunges! If you’re looking to boost your lower body strength and sculpt your legs, this exercise is a fantastic addition to your workout routine. In this article, I’ll dive into the ins and outs of stationary lunges, answering some common questions …
Frog Pump Exercise
If you’re on the hunt for a powerful glute exercise that can tone your lower body and eliminate stubborn fat, especially the “banana roll” area, the weighted frog pump exercise is what you need. This dynamic exercise not only challenges you but also activates your glutes and hamstrings, delivering an effective workout that can help you achieve your fitness goals. In this guide, we’ll cover everything you need to know about performing a weighted frog pump exercise, from its definition to its benefits, how to perform the exercise properly, tips for getting the most out of the exercise, and how to incorporate it into your workout routine.
Heels To Heaven Abdominal Exercise
The “heels to heaven” exercise, also called the “Upward Hip Thrust,” is an easy-to-do exercise that you can do anywhere, and it targets your lower abdominal muscles. It’s a great exercise to add to your workout regimen to tighten your midsection.
Equipment needed: Just a clear spot on the floor!
Dead Curl Press Exercise
The dead curl press exercise combines three strength moves (dumbbell deadlift, bicep curl, and overhead press) to build lean, sexy muscle while burning fat!
Froggy Glute Lifts | The Do Anywhere Bodyweight Glute Exercise
Looking for the best bodyweight glute exercise to activate glutes? The froggy glute lift exercise will round out and tighten your butt! Find out how!
Kettle Bell Swing with Dumbbell Modification
This exercise demonstration is for those who wish to do a kettle bell swing but may not have the proper kettlebell equipment. This variation is shown using a traditional dumbell weight. Kettle Bell Swing with Dumbbell Modification was last modified: February 20th, 2026 by rglohre
Dumbbell Clean & Press
Dumbbell Clean and Press: A Total Body Strength and Power Exercise for Women When it comes to full-body strength and power exercises, the Kettlebell or Dumbbell Clean and Press stands out as a fantastic choice for women looking to achieve their fitness goals. This compound movement targets multiple muscle groups, providing numerous benefits for overall strength and functionality. In fact, …
Gorilla Rows Exercise with Dumbbells
Mastering the Gorilla Row: Techniques & Benefits for Back Strength
Forward Lunge with Lateral Raise
This exercise, similar to the 45º Lunge with Lateral Raise, focuses on two areas, legs and shoulders.
In this variation of the traditional forward lunge, we add a lateral raise in the bottom position of the forward lunge. By adding the lateral raise portion to this exercise, we target both upper and lower body in one movement. The lateral raises will target your delts, while the forward lunges will target your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs.