Ah, leg day (especially when it comes to a legs and glutes dumbbell workout) – 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 time 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.
Related read to the Legs And Glutes Dumbbell Workout:
Compound movements: The Squat.
With all that said – you don’t really need a gym or 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 your legs?
I, personally, have at least 2 legs/glutes-focused workouts a week and that’s what I recommend.
Other than that, my 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 and glutes dumbbell 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, The myth of the “toned body”.
Warm-Up
Before we start, I want to remind you to never skip your warm-up!
It’s just as important as your actual workout.
Just to give you a few important facts on why you should warm up:
- Increases blood flow
- Reduces the chance of injury
- Increases range of motion
- Improves performance
I could go on and keep rambling about the importance of warming up but I already did that in a different article. (click below to learn more)
If you feel a little more stiffness in your body after a long day of work, use this warm-up routine:
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 for each leg.
Repeat for 3 rounds.
Related read to the Legs And Glutes Dumbbell Workout:
10 AMRAP Workouts To Improve Your Endurance
Which muscles do these exercises target?
- Front squat: a major compound movement; works almost all muscles but mainly – quads, glutes, upper back, and core.
- Wall Sit: quads, glutes, hamstrings, calves.
- Romanian deadlift: hamstrings, glutes, lower back.
- Glute bridges: glutes, hamstrings.
- Diamond lunge: quads, glutes, hamstrings.
Related read to the Legs And Glutes Dumbbell Workout:
20 EMOM workouts to test your strength and conditioning
Dumbbell Front squat
Related read to the Legs And Glutes Dumbbell Workout:
Top 10 toughest bodyweight CrossFit Workouts
Wall sit
Related read to the Legs And Glutes Dumbbell Workout:
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Dumbbell Romanian Deadlift
Related read to the Legs And Glutes Dumbbell Workout:
Top 20 Dumbbell Crossfit Workouts to boost your endurance and strength
Dumbbell Glute Bridges
Related read to the Legs And Glutes Dumbbell Workout:
5 At-home Dumbbell workouts to get stronger and leaner
Dumbbell Diamond lunge
Download the Legs and Glutes Dumbbell Workout
DOWNLOAD THIS WORKOUT AS A PDF
(with instructions) HERE!
Cooldown
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body time to recover:
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Frequently Asked Questions
Can you build your glutes with just dumbbells?
You can definitely build your glutes just with dumbbells. There is a wide variety of exercises you can perform with dumbbells such as dumbbell deadlifts, dumbbell squats, and many more. Depending on the weight of your dumbbells, you will need to adjust the number of reps and time under tension.
Should I workout the glutes and legs together?
If you are aiming for maximum results, I would prefer to split up your glutes and leg training on two different days to give them enough recovery time. Plus, you can go hard on each training day.
Can you work out your legs with dumbbells?
Yes, you can do workouts and build your legs with dumbbells. There are many exercises you could perform such as dumbbell deadlifts, dumbbell front squats, and many more.
How do you get a bigger butt with dumbbells?
You need to perform more Legs and Glutes Dumbbell Workouts. The number of reps will depend on the weight of the dumbbells.
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