Intermediate Difficulty with Advanced Modifications provided
This at-home dumbbell legs and glutes workout hits every major lower body muscle—including your glutes, quads, hamstrings, calves, and more. Be sure to have a few pairs of dumbbells on hand so you can adjust your weight based on the exercise. You may use a sturdy chair, bench, or box for one of the moves, but it isn’t required. Let’s tackle this leg day together!
Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog
Legs and Glutes Workout
A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10
D1: Elevated Clams / Lying x 15
D2: DB Squat + Calf Raise x 15
Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch
