30-Minute Lower Body Workout (No Jumping + No Repeats)

How To Do A Romanian Deadlift With Dumbbells

1. 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.
2. 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.
3. Then, drive through your heels, squeezing your glutes as you drive your hips forward to return to standing.

How To Do A Single Leg Deadlift And Dumbbell Pass

1. 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.
2. Hold one dumbbell in your left hand (opposite hand as balancing leg), palm facing your body.
3. 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.
4. 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).
5. 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.

How To Do An Uneven Squat Thruster With Dumbbells

1. Stand with feet hip-width apart, toes pointing straight ahead or slightly angled out away from the body.
2. Holding one dumbbell in your right hand, front rack the dumbbell in line with your right shoulder. Exhale to engage your core.
3. With your weight in your heels, sit your hips back, lowering your hips down until they are parallel with your knees.
4. Then drive through your heels, standing tall as you press the dumbbell overhead.

How To Do A Lateral Squat With Dumbbells

1. 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.
2. 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.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. 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.

How To Do A Bulgarian Split Squat Or Rear Foot Elevated Split Squat

1. 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.
2. 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.
3. Drive through your front right heel, squeezing your right glute to return to standing. Feel your front glute engage to power the movement.
4. 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.
5. 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.

How To Do A Wall Sit With Resistance Band

1. Place a resistance band six inches above your knees. Place your back flat against a wall.
2. 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.
3. 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.