THE ONLY DUMBBELL LOWER BODY WORKOUT YOU NEED | Glutes, Quads, and Hamstrings
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- เผยแพร่เมื่อ 3 ก.ค. 2024
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Hello, my gym babes!
Today, we'll be doing a quick and efficient total lower body workout using only dumbbells that you can do peacefully in a little corner at the gym or at home.
This workout will target your glutes, quads, and hamstrings and is perfect for beginners to intermediates.
Please see below for the full written workout/take a screenshot of the workout diagram included in the video.
While this workout can definitely get you one step closer to your goals, keep in mind that building muscle comes through being consistent with your workouts and nutrition over time.
What other workouts would you like to see?
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DB-ONLY LOWER BODY:
1) Goblet Squats:
a. 12 reps using a lighter weight
b. Increase the weight and do 9 more reps
c. Increase the weight again and do 6 more reps
d. Rest for 2 minutes.
Repeat a-d for a total of 3x.
2) Single-Leg RDLs (Romanian Deadlifts) | 4x12 reps/leg
3) Reverse Lunges | 4x12 reps/leg
4) Lateral Lunges | 4x12 reps/leg
Rest 1-2 minutes between each set.
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✨DB-ONLY LOWER BODY:
1) Goblet Squats:
a. 12 reps using a lighter weight
b. Increase the weight and do 9 more reps
c. Increase the weight again and do 6 more reps
d. Rest for 2 minutes.
Repeat a-d for a total of 3x.
2) Single-Leg RDLs (Romanian Deadlifts) | 4x12 reps/leg
3) Reverse Lunges | 4x12 reps/leg
4) Lateral Lunges | 4x12 reps/leg
💕 Apply for my 1:1 Coaching here: naomikong.com/
💚 Shop Oner Active here: oner.shop/naomikong
The intro ‘’shy gym babes’’
Me: oh this is for me 😅
Yes, made just for you! 🥰🙌🏼
girl u deserve a million subs always putting out great content, super accessible and digestible! thank u queen
TYSM, babe. Appreciate you. 🥹❤️🫶🏼
Can you do a upper body for beginners using dumbbells ?
Does this grow the thighs and glutes?....
how do i get my standing leg to do the work for the lateral lunges? I always just feel like im splitting the work between both legs
I totally feel you and having the work split between the two is totally normal! 🙌🏼
Really, what I should have said/what I meant is: after stepping out into the lunge, try your best to focus your weight on your standing leg as well and allow that leg to help power the movement as you bring your feet back together vs just pushing off the leg that just stepped out and using that momentum to bring you back to standing position.
Lmk if that makes sense! ☺️ Regardless, you’ll get a great workout in with lateral lunges whether you’re able to focus the work on one leg at a time! 🙌🏼
My apologies for the confusion! 😩
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Happy holidays, babe! Have a great new years! 🫶🏼🎉