Strength · 27 min

Lower Body

Squat, hinge, single-leg and calf work with dumbbells.

• 27 minutes
• Regular
• Dumbbell, Bench, Step

Customise copies this workout to the Bench, where every move and number is yours to change.

You start with heavier two-leg work, a front squat and a Romanian deadlift, then move to split squats, step-ups and hip thrusts, and finish with calves and a suitcase carry. Use the heaviest weight you can move with clean form for the bottom of each range. Expect your legs to feel it the next day.

Kit

Dumbbell, Bench, Step

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • March in Place45 s
   • Leg Swing15 s each side
   • Glute Bridge10 reps
   • Bodyweight Squat10 reps
   • Ankle Rocks20 s each side

2. Squat and hinge3 rounds

   Z4 Work
   • Dumbbell Front Squat8 to 12 reps
   • Dumbbell Romanian Deadlift8 to 12 reps

3. Single leg2 rounds

   Z4 Work
   • Dumbbell Split Squat8 to 10 reps each side
   • Dumbbell Step Up8 to 10 reps each side
   • Dumbbell Hip Thrust10 to 12 reps

4. Calves and carry2 rounds

   Z4 Work
   • Calf Raise12 to 15 reps · Pause at the top
   • Suitcase Carry30 s each side

5. Cool down

   Z1 Recover
   • Standing Quad Stretch30 s each side
   • Standing Hamstring Stretch30 s each side
   • Figure Four Stretch30 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.