Dumbbell Lower Body Workout for Intermediate
A dumbbell lower body workout for intermediate that you can do at home or in the gym with a pair of dumbbells. 6 exercises, about 47 minutes, targeting abs, calves, glutes, hamstrings, quads.
| Level | Intermediate |
| Equipment | Dumbbell |
| Time | About 47 minutes |
| Muscles | Abs, Calves, Glutes, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Dumbbell Step Ups | 4 × 8–12 / side |
| 2. Vertical Swing | 4 × 8–12 |
| 3. Single Leg Glute Bridge | 4 × 8–12 / side |
| 4. Dumbbell Squat | 4 × 8–12 |
| 5. Calf Raise On A Dumbbell | 4 × 15 |
| 6. Spell Caster | 4 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Pick a weight that leaves about 1–2 reps in the tank on the last set. Rest 60–120 seconds on big lifts, 45–60 seconds on smaller ones.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Dumbbell Step Ups
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
2. Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
3. Single Leg Glute Bridge
Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
4. Dumbbell Squat
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
5. Calf Raise On A Dumbbell
Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
6. Spell Caster
Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position. Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.