Construct sturdy legs, glutes and quads with this 30-minute dumbbell exercise. Every superset circuit combines two power coaching leg workouts designed to focus on the quads and glutes. It is a full leg and butt exercise you are able to do at dwelling or within the fitness center.
LET’S GET STARTED
Obtain Your FREE Exercise Plan Right here
Obtain the PDF calendar and monitoring sheets right here! Simply entry your every day exercises and hold monitor of your progress over time.
Day one in every of my 2-Week Overload 30 Program targets the legs and glutes.
I needed to create a fast, however efficient leg day workout you would do at dwelling to construct some critical power. Let’s be sincere — between chasing after youngsters, carrying groceries and simply common mom-life, you want sturdy legs and glutes!
Right this moment’s superset exercise combines my favourite glute and quad exercises. We’re specializing in time underneath rigidity which suggests we’re making every rep rely, holding positions longer, so that you get extra bang to your buck, even with restricted time.
The glute muscle tissues (or your butt muscle tissues) are the gluteus maximus, medius and minimus. They’re actually necessary for every part from strolling and working to simply standing up straight. Sturdy glutes assist with posture, forestall accidents and make you are feeling highly effective.
The quads are the muscle tissues on the entrance of your thighs. They’re your powerhouse muscle tissues, serving to you elevate and squat. Right this moment’s leg exercise targets each the glutes and quads by traditional workouts like squats and lunges.
We’ll repeat every circuit in a stack-on format for optimum muscle construct. Your glutes and quads are large, highly effective muscle tissues, so it is best to problem them with heavy weights.
Exercise Overview
Construct decrease physique power within the legs, glutes and quads with this leg day workout at home.
I like to recommend warming up with hip mobility exercises to enhance vary of movement and make your squats and lunges simpler.
I counsel doing this leg and butt workout as soon as every week as a part of a well-rounded workout routine.
Exercise Gear:
Medium to Heavy Set of Dumbbells. We’re utilizing 15-30 lbs.
Exercise Directions:
Observe together with the guided Leg and Glute Workout Routine on YouTube, led by me — your licensed private coach, Lindsey Bomgren.
Your Exercise Appears Like This:
- 3 Superset Circuits (2 workouts per circuit)
- Timed Intervals (40 seconds work, 20 seconds relaxation)
- Stack On Superset Format (repeat circuit one x 4 units, circuit two x 3 units, and circuit three x 2 units)
- Begin with a 1-minute purchase in train and finish with a 2-minute HIIT finisher
1. Eccentric Squat
Targets: The key muscle tissues within the decrease physique, together with the legs, glutes, quadriceps, hamstring muscle tissues, hips and core.
How To Do Eccentric Dumbbell Squats
- Begin standing ft hip-width aside, knees barely bent. Maintain a dumbbell in every hand at your sides, palms going through in in direction of one another (impartial grip). Have interaction your core to guard your decrease again.
- Slowly decrease down right into a squat place, aiming to get your thighs parallel to the ground. Assume down on a three-count. Drive your knees out towards.
- Squeeze your glutes as you drive by your heels to face tall, returning to the beginning place.
Modification: Choice to carry one dumbbell vertically at your chest (in a goblet maintain).
2. Staggered Squat
Targets: Legs, glutes, quads, hamstrings, hip flexors and core.
How To Do A Staggered Squat
- Stand with ft hip-width aside, knees barely bent. Maintain a pair of dumbbells at your sides, palms going through in. Stagger your ft, so your proper leg is barely in entrance of your left foot.
- Keep a staggered stance as you carry out a squat, reducing down right into a squat place till hips are parallel together with your knees. Drive your knees out.
- Drive by your entrance proper heel to face tall, squeezing your glutes and repeat.
Modification: Choice to carry one dumbbell vertically at your chest (in a goblet maintain).
3. Reverse Lunge
Targets: Legs, glutes, quads, hamstrings and core. Lunges additionally goal the small stabilizing muscle tissues in your hips and thighs.
How To Do A Reverse Lunge With Dumbbells
- Begin standing in a impartial place, ft hip-width aside. Maintain a dumbbell in every hand, palms going through in in direction of one another (hammer curl grip).
- Step your proper foot again right into a reverse lunge. Decrease your proper knee in direction of the mat, aiming for 90-degree angles in each knees.
- Maintain for a second, then drive by your entrance, left heel to return to standing.
Modification: Choice to carry one dumbbell in your proper hand.
4. Curtsy Lunge
Targets: Legs, quads (thighs) and gluteus maximus (butt), hip flexors and core.
How To Do A Curtsy Lunge
- Stand with ft hip-distance aside, holding a pair of dumbbells at your sides.
- Step your proper leg again right into a curtsy lunge (proper knee ought to meet left calf as your proper knee lowers in direction of the mat). Decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
- Then, squeeze your left glute to reverse the motion, stepping your proper foot again to heart and standing tall.
Modification: Choice to carry one dumbbell in your proper hand.
5. Sumo Squat
Targets: Legs, glutes, quads, hamstrings, hips, outer thighs and glutes (gluteus medius and abductors) and interior thighs (adductors).
How To Do A Sumo Squat
- Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Maintain one dumbbell between your legs.
- Bend your knees to decrease down right into a sumo squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
- Drive by your heels, squeezing your glutes and pulling your interior thighs collectively to face tall.
6. Lateral Squat
Targets: Gluteus medius (outer glute that controls hip motion and side-to-side actions), quads, interior thighs (or hip adductors), hamstrings and calves.
How To Do A Lateral Squat
- Begin together with your ft wider than your hips (suppose a large squat stance). Your knees and toes are both pointing ahead or your toes are simply barely turned out away out of your physique. Maintain one dumbbell in your proper hand.
- Shift your weight into your left heel as you push your hips again, bending your left knee whereas leaving your proper leg straight. Consider performing a single leg squat together with your left leg whereas your proper leg stays straight.
- Then, drive by your left foot to reverse the motion, pushing you again as much as heart.
FAQs
Sure, you may construct sturdy glutes and legs at dwelling with dumbbells. Many lower-body workouts have interaction the glutes and legs concurrently, so it is sensible to coach them collectively. I like to recommend specializing in compound actions like squats and deadlifts, which work the quads, hamstrings and glutes.
I like to recommend coaching glutes 2-3 occasions per week. That mentioned, you may modify this frequency primarily based in your particular person health objectives and restoration. Take heed to your physique and incorporate extra relaxation days if wanted. I like to recommend following a cut up coaching routine with devoted upper-body exercises, lower-body exercises and full-body exercises.
Overload 30: FREE 2-Week Progressive Overload Exercise Plan
A 2-week progressive overload exercise program designed to construct muscle in half-hour a day.
In case you favored these leg workouts, obtain the FREE 2-Week Progressive Overload Workout Plan.
Pin This Exercise: Leg and Glute Workout routines
