45 minute advanced lower body workout with dumbbells and a resistance band

Here's everything you need to try our 45 minute advanced lower body workout with dumbbells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Banded Hamstring Curl
  • Circuit 2
  • DB B-Stance Squat
  • Single Arm DB Rack Tall Kneeling to Standing
  • Circuit 3
  • Offset DB Staggered Stance Straight Leg Deadlift
  • DB Cross Body Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Banded Hamstring Curl

Complete 14 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Circuit 2

Complete this round 3 times.

DB B-Stance Squat

Complete 10 repetitions

Coaching Tips For DB B-Stance Squat

Follow these cues to perform DB B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.

Single Arm DB Rack Tall Kneeling to Standing

Complete 8 repetitions

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

  • Find a stable DB front rack position
  • Move slowly with control
  • Gently plant the knee on the downward portion of the movement.

Circuit 3

Complete this round 3 times.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset DB 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 throughout
  • Do not let the single DB cause any rotation.

DB Cross Body Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

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This workout was made by Sean Klein

Sean Klein

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