Legs and Glutes Dumbbell Workout

Ah, leg day – we've a soft spot for it up here . Not gonna lie – I don’t always attend the gym with a group plan of action in mind.

A lot of the days I just have a vague idea of what I wanna do and that i come up with my workout once I’ve warmed up and skills my body is feeling.

But for the cases when I’m still unsure even after my warm-up, I just pass the motto – “When unsure – squat!” and things just roll from there.

With all that said – you don’t actually need a gym nor a barbell to urge an efficient lower body workout which will make your legs and glutes burn within the best way possible.

A pair of dumbbells is simply about enough and therefore the following workout can prove this to you.

How often do you have to train legs?

I, personally, have a minimum of 2 legs/glutes focused workouts every week and that’s what i like to recommend .

Other than that, legs also are heavily involved in my full-body workouts (2 times a week).

These are a number of the most important muscle groups in your body and that they deserve the acceptable attention.

It’s worth noting though, that it’s important to nurture your body with adequate nutrition and resting time, so as to realize the simplest 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.

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 subsequent 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 subsequent exercise.

Exercise 5:

Diamond Lunge – 12 reps each leg.

Repeat for 3 rounds.

Which muscles do these exercises target?

1. Front squat: a serious compound movement; works most muscles but mainly – quads, glutes, upper back, core.

Front squat

2. Wall sit: quads, glutes, hamstrings, calves.

Wall sit

3. Romanian deadlift: hamstrings, glutes, lower back.

Romanian Deadlift

4. Glute bridges: glutes, hamstrings.

Glute bridges

5. Diamond lunge: quads, glutes, hamstrings.

Diamond lunge