Training and Workouts

Legs and Glutes Dumbbell Workout

legs-and-glutes-dumbbell-workout

Ah, leg day – we have a soft spot for it over here. Not gonna lie – I don’t always go to the gym with a set plan of action in mind. A lot of the times I just have a vague idea of what I wanna do and I come up with my workout once I’ve warmed up and know how my body is feeling. But for the cases when I’m still not sure even after my warm-up, I just go by the motto – “When in doubt – squat!” and things just roll from there. In fact, one of my most popular articles ever is the one about squat form – Compound movements: The Squat.

With all that said – you don’t really need a gym nor a barbell to get an effective lower body workout that will make your legs and glutes burn in the best way possible. A pair of dumbbells is just about enough and the following workout can prove this to you.

How often should you train legs?

I, personally, have at least 2 legs/glutes focused workouts a week and that’s what I recommend. Other than that, legs are also heavily involved in my full-body workouts (2 times a week). These are some of the biggest muscle groups in your body and they deserve the appropriate attention. It’s worth noting though, that it’s important to nurture your body with adequate nutrition and resting time, in order to achieve the best results possible.

The structure of this legs/glutes workout

This workout consists of only 5 exercises – nothing fancy, just classic, standard lower body exercises that aim to fatigue your lower body muscles, cause stress and damage to your muscle fibers and thus induce hypertrophy. If this sounds confusing to you, check out this post about what getting a “toned body” actually means and which explains in layman’s terms how muscle is being built – The myth of the “toned body”.

Exercises and instructions:
Exercises 1&2 as a superset: {Dumbbell front rack squat (12 reps)} + {Wall sit (:45 sec)} – perform 3 rounds of this superset before moving on to the next superset.
Exercises 3&4 as a superset: {Romanian deadlift (12 reps)} + {Glute bridges (:45 sec)} – perform 3 rounds of this superset before moving on to the next exercise.
Exercise 5: {Diamond Lunge} – 12 reps each leg. Repeat for 3 rounds.

Which muscles do these exercises target?

1. Front squat: a major compound movement; works almost all muscles but mainly – quads, glutes, upper back, core.
2. Wall sit: quads, glutes, hamstrings, calves.
3. Romanian deadlift: hamstrings, glutes, lower back.
4. Glute bridges: glutes, hamstrings.
5. Diamond lunge: quads, glutes, hamstrings.

Front squat

Young woman in sports clothing performing front squat with a set of dumbbells as part of a llower body home workout.

Wall sit

Young woman in sports clothing performing the wall sit exercise as part of a lower body home workout.

Romanian Deadlift

Young woman in sports clothing performing the romanian deadlift exercise with dumbbells as part of a legs and glutes home workout.

Glute bridges

Young woman in sports clothing performing the glute bridge exercise as part of a legs and glutes home workout.

Diamond lunge

Young woman in sports clothing performing the diamond lunge exercise as part of a legs and glutes home workout.

DOWNLOAD THIS WORKOUT AS A PDF (with instructions) HERE!

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A Pinterest pin for a legs and glutes home workout with dumbbells.
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