30 minute advanced lower body workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute advanced lower body workout with dumbbells and kettlebells at home. 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
  • Goblet Kickstand Pistol Squat
  • Goblet Squat
  • KB Staggered Stance Straight Leg Deadlift
  • Circuit 2
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • DB Lateral Lunge

Circuit 1

Complete this round 3 times.

Goblet Kickstand Pistol Squat

Complete 11 repetitions

Coaching Tips For Goblet Kickstand Pistol Squat

Follow these cues to perform Goblet Kickstand Pistol Squat correctly:

  • Try and use the front leg as much as able
  • The back leg will act as support and lift some of the weight
  • The front knee can move forward here
  • Keep the torso angle as upright as possible.

Goblet Squat

Complete 12 repetitions

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

KB Staggered Stance Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

Circuit 2

Complete this round 3 times.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

DB Lateral Lunge

Complete 8 repetitions

Coaching Tips For DB Lateral Lunge

Follow these cues to perform DB Lateral Lunge correctly:

  • Keep the torso upright
  • Keep feet facing forward and the knee in line with the toes
  • Don't let the knee travel to the side.

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This workout was made by Sean Klein

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