No repeats and no jumping in this 30-Minute Lower Body Workout with dumbbells! Build strength and burn out your legs with these 22 lower body exercises — from squats and deadlifts to lunges and calf raises.
Today’s 30-Minute Lower Body Workout is similar — 22 different lower body exercises with weights (no jumping).
Lower Body Workout FAQs
What Are The Best Leg Exercises To Include In Your Lower Body Workout Routine?
The legs are a large muscle group! Variations of squats, deadlifts, lunges and glute bridges or hip thrusts are the best exercises to add to your leg day workout routine. You’ll find all four of these dumbbell leg exercises in this 30-minute lower body workout.
Is A 30-Minute Lower Body Workout Enough To Build Strength?
Yes! This lower body strength workout hits ALL the muscles in the legs in just 30 minute. This include: the glutes (butt), quads (front of thighs), hamstrings (back of thighs), hips, abductors (outer glutes), adductors (inner thighs), and calves.
Should A Lower Body Workout Focus On Bilateral Or Unilateral Strength Training?
Both unilateral and bilateral training are important for different reasons, but several of the lower body exercises included in today’s workout are unilateral leg exercises. Today’s workout includes single leg exercises like a: single leg deadlift, uneven squat, single leg squat, rear foot elevated lunge or split lunge. Single leg exercises build muscle in the working leg, isolate and correct muscle imbalances, and improve balance and core stability.
30-Minute Lower Body Workout
This lower body burnout is full of variety — 22 different leg exercises, targeting the glutes, quads, hips, hamstrings and calves.
Add this lower body workout to your home workout plan 1-2 times a week to build and maintain strength in the lower body.
Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes, hips, calves, lower back and core.
How To Do A Romanian Deadlift With Dumbbells
Start standing feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand at your thighs (overhand grip, palms face your body). Option to hold one heavy dumbbell horizontally with the heads of the dumbbell in each hand.
Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone). Keep a slight bend in your knees to avoid ‘locking out’ the joint.
Then, drive through your heels, squeezing your glutes as you drive your hips forward to return to standing.
Single Leg Deadlift And Dumbbell Pass
Targets: The posterior chain (backside of body) — glutes, hamstrings, lower back and core muscles. This single leg stability exercise will also challenge your balance.
How To Do A Single Leg Deadlift And Dumbbell Pass
Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground. Balancing on your right leg.
Hold one dumbbell in your left hand (opposite hand as balancing leg), palm facing your body.
With your right knee bent, hinge at your hips (hip flexors), extending your left leg long behind you as you lower the dumbbell down towards the ground; balancing on your right leg. Keep your hips square to the mat.
You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone. Hold for a moment as you pass the dumbbell to your right hand, then to the left hand again (challenging your balance and stability).
Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bringing your floating back left leg up to meet your right leg again.
Modification: Option to place your free hand on a wall, countertop or chair for balance support and omit the dumbbell pass. Or kickstand your left foot on the ground performing a staggered deadlift.
Uneven Squat Thruster
Targets: The hips, glutes and core while also raising your heart rate in a low impact way.
How To Do An Uneven Squat Thruster With Dumbbells
Stand with feet hip-width apart, toes pointing straight ahead or slightly angled out away from the body.
Holding one dumbbell in your right hand, front rack the dumbbell in line with your right shoulder. Exhale to engage your core.
With your weight in your heels, sit your hips back, lowering your hips down until they are parallel with your knees.
Then drive through your heels, standing tall as you press the dumbbell overhead.
Targets: Glutes (gluteus medius), quads, hip adductors (inner thighs), hamstrings and core.
How To Do A Lateral Squat With Dumbbells
Start standing, feet wider than shoulder-width (lateral squat stance), with toes facing forward or slightly turned out. Hold one dumbbell vertically at your chest in a goblet hold.
Sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
Then, drive off your right foot to reverse the movement, pushing back to center.
Immediately push to the left side, bending your left knee while leaving your right leg straight. This time, think of performing a single leg squat with your left leg while your right leg remains straight.
Bulgarian Split Squat Or Rear Foot Elevated Split Squat
Targets: Legs, glutes, quads, hamstrings hips and core.
This single leg exercise will challenge your balance and has been named one of the best exercises to build glute strength.
How To Do A Bulgarian Split Squat Or Rear Foot Elevated Split Squat
Set up from the ground UP. Kneel in front of your bench or chair, then place your left foot behind you on a chair or bench, shoelaces down. You can place a towel under your foot to provide additional support if shoelaces down feels uncomfortable.
Step your right foot forward (it will vary for everyone, but a little over a foot in front of your bench). Your front thigh will be parallel to the ground. This is the bottom of your movement. Option to hold a dumbbell horizontally at your chest.
Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
With control, bend your knee to lower down back to the starting position (back left knee should lower down close to the ground), to make your front thigh parallel with the ground. Shoulders remain stacked over hips throughout the movement.
Start performing this as a bodyweight exercise and if you feel comfortable, add weights.
Modification: Perform a standard reverse lunge or split squat, keeping your back foot on the ground rather than elevating it on a chair.
Wall Sit And Band Open
Targets: The outer glutes or adductors and the core.
If you want a lower body burnout, finish your leg workout with a wall sit! Adding a mini loop resistance band to the wall sit is a great way to increase core and glute engagement.
How To Do A Wall Sit With Resistance Band
Place a resistance band six inches above your knees. Place your back flat against a wall.
Plant your feet firmly on the ground. Feet shoulder-width distance apart. Slide your back down the wall until your legs make a 90-degree angle. Hips parallel with knees. Hold this position with your back firmly connected to the wall.
With control, slowly press your legs into the resistance band, opening the resistance band to engage the outer glutes. Slowly bring your knees back to center and repeat this movement of stretching the resistance band open.
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Linda! Thank you so much for sharing this! I am so happy you found your way here and are loving the workouts. Thanks for sweating with us! -Lindsey
I’m a high-school freshman, and have been following your workouts since the last week of December. Since I started, I have built almost ten pounds of pure muscle!!! Thank you so much for these!!! God bless! 🙂
Ashes! I love it and look at you rocking those strength gains! NICE WORK! Keep up the great work! -Lindsey
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I hope you recover quickly from your surgery and I’m so glad you’re enjoying the posts! -Lindsey
I’m so thankful for your workouts I have been doing them consistently since March. I’m getting stronger and truly feel my stamina for outdoor jogging has improved as well.
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Melissa! I’m so glad you’re loving the workouts and finding a consistent workout routine with them! Yes, these leggings are lululemon Wunder Train Leggings (affiliate link) — https://lululemon.prf.hn/l/6ZRYMvV. Thanks for following along and keep up the good work! -Lindsey
So good! Thank you!
Way to go Rachael! So glad you liked this new Lower Body Workout! Nice work! -Lindsey