Dumbbell Lower Body

Home-friendly lower-body session with dumbbells.

Duration

40–55 min

Level

Intermediate

Equipment

Dumbbells and stable support

Exercises

5

Targets: Quads, Hamstrings, Glutes, Calves

Exercises

Goblet Squat
3 sets · 10-15 · 120s rest

Keep weight close and control descent.

Swap: Dumbbell Front Squat

Dumbbell Romanian Deadlift
3 sets · 8-12 · 120s rest

Hinge at hips with weights close.

Swap: Weighted Glute Bridge

Supported Split Squat
2 sets · 8-12/side · 120s rest

Keep feet planted and lower vertically.

Swap: Reverse Lunge

Weighted Glute Bridge
2 sets · 12-15 · 90s rest

Secure weight over hips; finish with glutes.

Swap: Bodyweight Glute Bridge

Standing Dumbbell Calf Raise
3 sets · 12-20 · 60s rest

Use stable support and controlled reps.

Swap: Bodyweight Calf Raise

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.