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

Here's everything you need to try our 60 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Banded Hamstring Curl
  • DB Cross Body Straight Leg Deadlift
  • DB Single Leg Straight Leg Deadlift with Wall Support
  • Circuit 2
  • DB Squat in Lunge
  • DB Reverse Lunge
  • DB Goblet Reverse Lunge
  • Circuit 3
  • DB Narrow Stance Squat
  • DB 45 Degree Lunge

Circuit 1

Complete this round 3 times.

Banded Hamstring Curl

Complete 12 repetitions

Buy Bands
Secondary
Lower Body
Hinge

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.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Hinge

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.

DB Single Leg Straight Leg Deadlift with Wall Support

Complete 7 repetitions

Buy Dumbbells
Primary
Lower Body
Hinge

The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.

Benefits of DB Single Leg Straight Leg Deadlift with Wall Support

The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.

How To Do DB Single Leg Straight Leg Deadlift with Wall Support

  1. Place the hand one the wall with the dumbell in the other hand.
  2. Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
  3. Hinge at the hips, keeping the back straight and an arch in the lower back.
  4. Once you feel a pull in the hamstring return to the starting position.

Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 2

Complete this round 3 times.

DB Squat in Lunge

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB Squat in Lunge

Follow these cues to perform DB Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

DB Reverse Lunge

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB Reverse Lunge

Follow these cues to perform DB Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

DB Goblet Reverse Lunge

Complete 8 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Circuit 3

Complete this round 3 times.

DB Narrow Stance Squat

Complete 10 repetitions

Buy Dumbbells
Secondary
Lower Body
Squat

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.

DB 45 Degree Lunge

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Squat

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.