30 minute advanced lower body workout with dumbbells

Here's everything you need to try our 30 minute advanced lower body workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Hammer Grip DB Good Morning
  • DB Hip Thrust
  • DB Quad Dominant Reverse Lunge
  • Circuit 2
  • Offset DB Walking Deadlift
  • DB 45 Degree Lunge

Circuit 1

Complete this round 3 times.

Hammer Grip DB Good Morning

Complete 10 repetitions

Coaching Tips For Hammer Grip DB Good Morning

Follow these cues to perform Hammer Grip DB Good Morning correctly:

  • Secure the DB at the chest
  • Bend the knees and hips slightly
  • Feel tension in the hamstrings
  • Keep an arch in the lower back.

DB Hip Thrust

Complete 25 repetitions

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

DB Quad Dominant Reverse Lunge

Complete 8 repetitions

The dumbbell quad dominant reverse lunge is an excellent unilateral squatting variation for building strength and muscle in the quads.

Benefits of DB Quad Dominant Reverse Lunge

The major benefit of this movement is it requires a great deal of tension in the quads as its tempo and positions require it. This results in strength and muscle mass gains.

How To Do DB Quad Dominant Reverse Lunge

  1. Start in an upright position with the dumbbells in hand.
  2. Lunge backward, but very slowly, shifting the knee that is connected to the floor forward slightly and creating a lot of tension in the quad.
  3. Once you feel like you can no longer move with control or are very close to the floor, plant the back foot and slowly bring the knee to the floor.
  4. Return to the starting position with as much control as possible.

Coaching Tips For DB Quad Dominant Reverse Lunge

Follow these cues to perform DB Quad Dominant Reverse Lunge correctly:

  • Shift the knee forward as you lunge into the front leg
  • Only touch the back foot to the floor at the very end of the decent
  • Your torso angle will be slightly different to a traditional lunge in that your chest will be closer to the floor.

Circuit 2

Complete this round 3 times.

Offset DB Walking Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Walking Deadlift

Follow these cues to perform Offset DB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back
  • Keep hips and shoulders square.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

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This workout was made by Sean Klein

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