60 minute advanced lower body workout with dumbbells and a resistance band at home

Here's everything you need to try our 60 minute advanced lower body workout with dumbbells and a resistance band 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB Walking Deadlift
  • Offset DB Staggered Stance Straight Leg Deadlift
  • DB Narrow Stance Squat
  • Circuit 2
  • DB Staggered Stance Straight Leg Deadlift
  • DB Hip Thrust
  • DB B-Stance Squat
  • Circuit 3
  • DB Quad Dominant Reverse Lunge
  • Banded Extensions

Circuit 1

Complete this round 3 times.

DB Walking Deadlift

Complete 8 repetitions

Coaching Tips For DB Walking Deadlift

Follow these cues to perform 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.

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 Narrow Stance Squat

Complete 14 repetitions

Coaching Tips For DB Narrow Stance Squat

Follow these cues to perform DB Narrow Stance Squat correctly:

  • Emphasise use of your quadriceps
  • Feet are not touching but much closer than traditional squat
  • Do not force depth but use your full range of motion.

Circuit 2

Complete this round 3 times.

DB Staggered Stance Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform 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 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 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.

Circuit 3

Complete this round 3 times.

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.

Banded Extensions

Complete 16 repetitions

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

  • Keep the hips high after the initial bend, feel the tension in the hamstrings
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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