Lower Body Workout

Posted byashleepedlowPosted inUncategorized

As we head off for a vacation I wanted to share a lower body dumbbell workout with you. This one is great when you have minimal equipment (like you often encounter in hotel fitness facilities). I’ll be giving this one a go while we are away!

When you don’t have as much weight it can be useful to increase your reps slightly. Try 12-15 reps of each exercise for 3-4 sets.

Goblet Squat

Taking a dumbbell to your chest drive your hips backwards into a seated position keeping your chest up. Try and get to 90 degrees if you can. Drive through your feet evenly to stand back up to your start position.

Romanian Deadlift

Begin standing tall then hinge forward at the hips by driving your butt backwards. Keep your spine neutral throughout the movement feeling a stretch in the hamstrings (back of the legs). Drive evenly through the feet to return to your start position.

Sumo Squat

Take a wider stance with your toes turned out slightly. Keeping the dumbbells central sit back into a squat position keeping your knees pointing in the same direction as your toes. Drive evenly though your feet to return to the start position.

Reverse Lunge

Starting standing tall, take a step backwards to reach 90 degrees at both knees. Keep your chest proud and your torso upright. Activate your core and return to your tall standing position.

Lateral Lunge

Begin standing tall holding a single dumbbell in front of your chest. Step laterally keeping the plant leg straight while bending the opposite knee driving the hips backward. Drive through the outer foot and keep the core tight to return to the start position.

Glute Bridge

Lying on your back place a dumbbell on your hips. Keeping your core and flutes tight lift your hips off the floor extending fully at the top and squeezing your glutes. Avoid arching excessively in the lower back at the top. The return to your start position.

What is your favourite lower body exercise and are you giving this workout a try? Share your favourite exercises in the comments.

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