Home Dumbbells Legs and Glutes — Progression 29

40-minute intermediate strength session focused on legs and glutes. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and ad

Duration

40 min

Difficulty

intermediate

Equipment

dumbbell, dumbbells

Muscle groups

calves, core, glutes, hamstrings, quads

Exercises

1. 1. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold weight close to chest and squat with controlled depth. Rest 45-90 seconds between sets as needed.

2. 2. Reverse lunge

   3 sets · 10-12 reps

   Step backward softly and keep front knee tracking over toes. Rest 45-90 seconds between sets as needed.

3. 3. Standing calf raise

   3 sets · 10-12 reps

   Rise through the balls of the feet, pause and lower slowly. Rest 45-90 seconds between sets as needed.

4. 4. Dead bug

   3 sets · 10-12 reps

   Keep ribs down as opposite arm and leg extend slowly. Rest 45-90 seconds between sets as needed.

5. 5. Dumbbell Romanian deadlift

   3 sets · 10-12 reps

   Hinge from hips, keep weights close and spine neutral. Rest 45-90 seconds between sets as needed.