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Dumbbell Only Lower Body Workout For Women (Beginner-Friendly)

published: November 10, 2023

updated: November 10, 2023

2 Comments

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These days, we know, strong is IN! Having that tone is fading away from a man-only lane, to a sexy feat for women. However, we are busy! Between work, kids, family, balancing a social life… It is hard to find the time to add building strength to our daily routine. That is where this quick, lower-body workout comes in.

This workout is great for all fitness levels, but especially beginners! Not only that, this dumbbell-only lower body workout can be done at the gym or all at home, anytime you need (or can, let’s be honest). Time to get those legs toned and strong! But first, I'll explain the purpose of this workout and the equipment required!

Purpose of This Workout

This workout is a full lower body workout aimed to hit all of your lower body, in a quick and efficient way. We will work on building your leg muscles, while also getting a light sweat in! This routine will be perfect to do once a week for 4-8 weeks. As you are able, try to increase the weight you use and the number of reps you hit in the suggested rep ranges. This is what we call ‘Progressive Overload’, which is an ideal way of training to get you stronger and more toned! 

Mastering these movements will help you be and feel as strong and fierce as you are! You are bound to notice that extra strength throughout your daily tasks too like walking the dog, going up stairs, and having to constantly be bending and moving things around. Now, it is finally here! Lock in 30 minutes to get this done and be proud of yourself for doing so!

Equipment Required

For this workout, you will only need dumbbells! If you have more than one pair, grab a few of varying weights to use for different exercises.

  • Beginners: 2.5-20lbs
  • Intermediate: 5-30lbs
  • Advanced: 10-40lbs

Can This Workout Be Done Without Equipment?

This workout requires 2 dumbbells. However, movements can also be done with just your body weight or with resistance bands! If this is your first time working out, try to just do body weight to start.

Dumbbell Only Lower Body Movement Breakdown

Dumbbell Romanian Deadlift 

dumbbell romanian deadlift (RDL) move
dumbbell romanian deadlift (RDL) move
  • When performing this exercise, maintain a safe back by engaging your core and keeping a neutral spine throughout the exercise.
  • Feet will be about shoulder-width apart and your knees slightly bent.
  • Hold the dumbbells straight down on your legs and keep them straight the entire time.
  • Push your hips back, like you are trying to close a door with your bum. Go until you feel a stretch in your hamstrings or the dumbbells are about mid-shin.

Dumbbell Reverse Lunge

dumbbell reverse lunge
dumbbell reverse lunge 2
  • Stand with dumbbells in both hands hanging down your sides.
  • Extend one leg back and lower your body on the other leg until the knee of the rear leg is almost in contact with the floor.
  • Return to original standing position.
  • Make sure your torso is straight during the whole exercise.

Dumbbell Goblet Squat

dumbbell goblet squat 2
dumbbell goblet squat
  • When performing the squat, ensure that your feet are set shoulder-width apart.
  • As you descend into the squat, make sure your toes, knees, and hips maintain alignment.
  • As you sit back, make sure your body weight shifts into your heels.
  • Keep your chest and upper body held in a neutral position or with a slight arch.

Dumbbell Lateral Lunge

dumbbell later lunge move
dumbbell later lunge move 2
  • Stand with dumbbells in both hands hanging down your sides.
  • Feet will be wide in a straddle position.
  • Keeping your chest upright, bend one knee and push your hips back. You may feel a stretch in your inner thigh.
  • Return back to your center stance and then continue to the other side.

Dumbbell Donkey Kick

dumbbell donkey kick move
dumbbell donkey kick move from side
  • Start on all fours, with 1 dumbbell placed behind a knee.
  • Drive the bottom of one foot up towards the ceiling, without losing the position with the rest of your body.
  • Slowly return to the start position. Repeat on the other side.

Sets & Reps for Dumbbell Only Lower Body Workout for Women 

Move

Sets

Reps

Dumbbell Romanian Deadlift

3

10-15

Dumbbell Reverse Lunge

3

6-10 each

Dumbbell Goblet Squat

3

12-15

Dumbbell Lateral Lunge

3

6-10 each

Dumbbell Donkey Kick

3

15-20 each

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About the author, Leila Del Rosario

Leila is a Registered Dietitian and Certified Personal Trainer, specializing in fat loss, muscle building, and bodybuilding coaching. She earned her bachelor's degree in Dietetics from Purdue University and her master's degree in Exercise Physiology from Valdosta State University. She currently works full time as the Director of Sports Nutrition at Tulane University and does online coaching for her personal business, Body By Lei.

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