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Lower Body Power

Build a strong lower body foundation with controlled squats and lunges using moderate dumbbells. Expect a satisfying burn in your quads, glutes, and hamstrings — all while dialing in perfect form!

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 40s

Hip Circle

1 set × 40s

Squat Progression

Progressive exercise

Reverse Lunge

1 set × 8 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Reverse Lunge - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Deadlift (Stiff-Legged) - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Sumo Squat - Dumbbell

2 sets × 12 reps, 12 reps

Step-Up - Dumbbell

2 sets × 10 reps, 10 reps

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Pigeon Pose

1 set × 40s

Hip Flexor Stretch

1 set × 30s