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6 Rubber Hex Dumbbell
Exercises For The Ultimate Leg
Workout
6 Rubber Hex Dumbbell
Exercises For The Ultimate Leg
Workout
Workout
Looking for some exercises to target and enhance your glutes and lower body
strength? The good news is, you don't need a fancy gym or a vast array of
equipment to achieve your 몭tness goals. In this blog post, we'll introduce you to a
fantastic leg workout routine designed by certi몭ed professional trainer Taylah, who
has meticulously crafted this workout, prioritising excellent form and precise
movements to activate the muscles responsible for a robust lower body.
Remember to begin at your own pace, focusing on mastering proper form, and aim
to incorporate this workout at least twice a week for maximum strength gains.
Complete each exercise one after the other, with 45 seconds to 1 minute rest
between.
E XE RC IS E
S E TS
RE P S
1. Goblet Squat
4
10
2. Single Leg Romanian Deadlift
4
10 each side
3. Side Lunge/Sway
4
10 each side
4. Lying Leg Curls
4
10
5. Reverse Lunge
4
10 each side
6. Bulgarian Split Squat
4
10 each side
Feel free to adjust the sets and reps based on your 몭tness level and goals.
Remember to maintain proper form and gradually increase the weights as you
progress.
Exercise Guide:
1. Goblet Squat x10
Targets Glutes, quadriceps, hamstrings, calves, core, forearms, biceps, shoulders.
Stand with your feet apart, slightly wider than your hips
Hold the dumbbell with the top hex weight resting in the palm of your hands
against your chest.
Keep your back neutral and look straight ahead
Press your hips back and begin bending your knees and you lower your butt
towards the ground
Keep the weight close to your body as you continue to lower your butt until it is
below your knees
Drive your body up to the original standing position with your heels and squeeze
your butt cheeks as you rise up
2. Single Leg Romanian Deadlift
(RDL) x10 (each leg)
Targets hamstrings, gluteus maximus, gluteus medius, ankles, core.
Stand with your feet under your hips
Shift your weight to your right leg
Slightly bend your left knee and place the foot slightly behind your butt on your
tippy-toe. (this will help with balance)
Hold the dumbbell by the handle horizontally
Slowly start to hinge your hip and move your torso forward holding the dumbbell
with a straight arm
At the lowest point your body should be parallel to the 몭oor with your back
straight
Reverse the motion to a standing position
3. Side Lunge/Sway x10 (each
way)
Targets glutes, hamstrings, quads and inner thigh
Stand with your feet parallel and shoulder width apart
Hold the dumbbell handles and support them over your shoulders
Always keep your back straight throughout this exercise
Take a big step sideways until the knee of the stepping leg is around 90 degrees
and your other leg is straight
Reverse the movement then continue to do the same on the opposite leg in one
motion
4. Lying Leg Curls x10
Targets hamstrings, calves
Lie on your stomach with your legs straight. You can either support your upper
body with your forearms or place your hands in a linked position under your
forehead
Have the dumbbell standing vertically at a distance where you are able to pick it
up with your feet
Pick the dumbbell up with the arches of your feet and lift your legs bringing your
heels towards your glutes (bum)
squeeze as your reach the top then return back to the starting position
'
5. Reverse Lunge x10 (each
side)
Targets quads, glutes, hamstrings and calves
Stand upright while holding the dumbbells down by your sides
Take a big step backwards with your right foot with the toes pointing to the
ground and the heel lifted
Lower your hips and bend your left leg until your left thigh is right angled
Do this while keeping the dumbbells in the same position
Return to the standing position and do the same with the opposite leg
6. Bulgarian Split Squat x10
(each side)
Targets core, glutes and hamstrings
You will need a step or bench that is around knee height to rest your foot on
Elevate your back foot onto the bench which is behind you
Make sure you're standing at a comfortable position from your bench so that
you're not over extending your leg backwards
Hold one dumbbell on the same side as your leading leg (the one you're standing
on)
Lower your body until the front thigh is 90-degrees whilst keeping your knee inline with your foot
Drive back up to your starting standing position while keeping the rear leg
resting on the bench
Complete 10 on one leg before switching to the other
Remember when it comes to your training that progress is the name of the game.
Start at your own pace, prioritising mastering proper form before increasing
weights or repetitions. Consistency is key, so aim to incorporate this leg workout
into your routine at least twice a week to reap the maximum strength gains.
One of the most exciting aspects of this routine is the versatility it o몭ers. Whether
you're a beginner looking to kickstart your 몭tness journey or an experienced 몭tness
enthusiast seeking to challenge yourself, these exercises can be tailored to your
needs. Adjust the sets and repetitions based on your 몭tness level and personal
goals. Good luck!
Tags: booty, dumbbells, Health, home workout, rubber hex dumbbells, workout
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