Does the gym intimidate you or do you feel like you just don’t have time for the gym? Well I have news for you!
Below is my favorite leg and glute work out that you can do at the gym or at home, all you need is yourself and a set of dumbbells! In the pictures below, you will notice that I have a yoga mat and a pair of 10 pound dumbbells, however the yoga mat is completely optional and you can modify these exercises so you don’t need the dumbbells. However, I strongly advise of the dumbbells (doesn’t matter what weight) because it will give you that extra burn and enhance the workout and if you have hardwood floors a yoga mat will create some cushion. Both items are really easy to find if you are interested, I found my yoga mat at TJ Maxx and the dumbbells at Target.
Before we get started I wanted to remind you that you should not be feeling any pain during any of these exercises, so if you are, stop immediately so you do not hurt yourself! You can also adjust the numbers if this is too much for you.
~ 10 lunges on each leg/side, complete 3 sets
~ 10-12 reps of Dumbbell Dead lift, complete 3 sets
~ 10-12 weighted sumo squats, complete 3 sets
~ 10-12 hamstring curls, complete 3 sets
~ 10-12 squats, complete 3 sets
Exercise #1: Lunges
I LOVE starting my leg workout with lunges because it is a nice warm up to the workout along with getting your heart rate up. There are two different ways to complete lunges, you can do them in place or walking. If i’m at the gym I will do walking lunges but for an at home exercise, in place might be a little easier depending on space.
If you don’t want to use dumbbells, you can just put your hands on your hips.
10 lunges in place each side, complete 3 sets
When completing a lunge, you’ll want to want sure that you are keeping your chin up and your body upright. When you drop the back knee and lowering your body you make sure your front knee does not go past your toes, and then slowly come back up.
Exercise #2: Dumbbell Dead-lift
Dead lifts are going to mainly target your hamstrings, but will target your glutes as a secondary muscle group.
Goal: 10-12 reps, complete 3 sets
You’re going to start by standing up straight, feet shoulder width apart, slowly dropping the dumbbells to your feet while keeping your back straight. You should start feeling a stretch in your hamstrings.
Exercise #3: Sumo Squat
Sumo squats are going to target the inner thigh and glutes. You can do this exercise with or without the dumbbell, you can also hold the dumbbell down in front of you with straight arms rather than bent, as seen below. It all depends on what feels most comfortable for you.
10-12 reps, complete 3 sets
Stand with your feet far apart, toes should be pointing out, you’ll then bend your knees pushing your butt back so your knees do not go past your toes. Then you will slowing come back up and squeeze your glutes at the top.
Exercise #4: Hamstring Curl
This exercise will mainly target your hamstrings but will also target the glutes as a secondary muscle group. There’s usually a hamstring curl machine at the gym, but unfortunately not all gyms will have them so I found this great alternative to the machine.
10-12 reps, complete 3 sets
Start by laying down on your stomach with the dumbbell in between your feet, grip the dumbbell with both feet and slowly lift the dumbbell into the air until your knees are at a 90 degree angle and then slowly lower back down.
Exercise #5: Squats
Squats can be a little awkward to find that perfect form and balance, and it’s something I still need to work on. Below you can see that squats can be done with or without the dumbbells but is completely up to you and how you’re feeling.
10-12 reps, repeat 3 times
Proper Form: When you’re completing a squat, you’ll want to make sure your knees do not go past you toes and your head and back are all in alignment. You will bend and drop your butt like you’re going to sit in a chair.
Now get out there and CRUSH leg day!
~Disclaimer: I am not a personal trainer nor do I have a nutrition certification. This is just from my own personal experience, hours of research and trial and error. ~