Build Muscle Recommended program

Gym at Home: Lower Body

Legs and glutes with dumbbells and a loop band: front squats, Romanian deadlifts, split squats, single-leg bridges and calf raises. Pairs with the upper-body day.

13exercises

50min

28sets

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Start workout

Training flow

Warm-up 3 exercises

Leg Swings

1 sets 12 reps Hamstrings

rest 10s

Standing Hip Openers

1 sets 8 reps Glutes

rest 10s

Bodyweight Squat

1 sets 15 reps Quadriceps

rest 15s

Main 7 exercises

Dumbbell Front Squat

4 sets 8-10 reps Quadriceps

rest 90s

Dumbbell Romanian Deadlift

4 sets 8-10 reps Hamstrings

rest 90s

Dumbbell Split Squat

3 sets 8-10 reps Quadriceps

rest 75s

Single-Leg Dumbbell Glute Bridge

3 sets 10-12 reps Glutes

rest 45s

Sliding Leg Curl

3 sets 8-12 reps Hamstrings

rest 60s

Band Lateral Walk

2 sets 12-15 reps Abductors

rest 45s

Single-Leg Dumbbell Calf Raise

3 sets 10-12 reps Calves

rest 45s

Cool-down 3 exercises

Kneeling Hip Flexor Stretch

1 sets 30s Quadriceps

rest 10s

Pigeon Pose

1 sets 45s Glutes

rest 10s

Seated Forward Fold

1 sets 30s Hamstrings

rest 10s