Build Muscle Recommended program

Dumbbell & Bench Glutes and Legs

Glutes and legs built on the two best glute moves you can do at home, Bulgarian split squats and hip thrusts, backed up by Romanian deadlifts, goblet squats and dumbbell leg curls.

9exercises

40min

20sets

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Start workout

Training flow

Warm-up 2 exercises

Glute Bridge

1 sets 15 reps Glutes

rest 10s

Bodyweight Squat

1 sets 10 reps Quadriceps

rest 15s

Main 5 exercises

Dumbbell Hip Thrust

4 sets 8-12 reps Glutes

rest 90s

Dumbbell Bulgarian Split Squat

3 sets 8-10 reps Quadriceps

rest 75s

Dumbbell Romanian Deadlift

3 sets 8-10 reps Hamstrings

rest 90s

Dumbbell Goblet Squat

3 sets 10-12 reps Quadriceps

rest 75s

Dumbbell Lying Leg Curl

3 sets 10-12 reps Hamstrings

rest 60s

Cool-down 2 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Pigeon Pose

1 sets 45s Glutes

rest 10s