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Dumbbell-Only Leg Workout | 20-Minute Lower Body | Myprotein
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Feb 6, 2025
Try this dumbbell-only leg workout for a killer home or gym session! Em Ricketts is back again with an explosive 20-minute workout that’s ideal for targeting your lower body. Whether you’re back to the gym or smashing out a session from your living room, all you need is a couple of dumbbells and you’re good to go. Using a variety of key movements including deadlifts, lunges, squats and glute bridges in challenging circuits, this super-effective workout is ideal to get your glutes, quads and hamstrings firing. Let us know how you got on in the comments below! ** See more from Em here: Instagram: https://bit.ly/2TMxQe3 YouTube: https://bit.ly/3kUE9rZ ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts.
View Video Transcript
0:00
what's up you guys welcome
0:03
to today's workout my name is emily i'm
0:05
a personal trainer
0:06
health and fitness coach and today i'm
0:08
going to be taking you through a
0:10
lower body home workout it's going to
0:12
take around 20 minutes to work through
0:14
it's totally home friendly low impact
0:17
all you need is a tiny bit of space to
0:19
move a map and a pair of dumbbells
0:21
if you haven't got dumbbells please just
0:23
grab two items you've got home
0:25
two bottles of water or anything you can
0:27
safely hold
0:28
i'm so excited for this one i promise
0:31
it's gonna be good
0:32
we're gonna work through a little more
0:33
together first then we have got
0:35
two circuits an a circuit and a b
0:37
circuit there are four
0:39
exercises in each we work for 40 seconds
0:42
rest for 20 seconds and we take around a
0:44
minute's rest
0:45
between rounds we do each circuit twice
0:48
so we go a b a b
0:51
then we are done okay so it's going to
0:53
be really really good
0:54
really simple but seriously spicy so
0:57
let's get into that warm up first
0:59
starting things off ready we're just
1:01
going to move into a very slight job on
1:04
the spot here
1:05
so really nice and gentle just warming
1:08
that body
1:11
getting yourself up getting some blood
1:13
flowing
1:15
feeling ready for this workout we've got
1:18
this together
1:19
no pressure no expectation just showing
1:22
out what you've already learned
1:31
[Music]
1:38
here
1:45
[Music]
1:52
okay
1:55
[Music]
2:02
[Music]
2:05
great job really intentional two more
2:08
each left
2:09
great job moving
2:14
last one
2:16
[Music]
2:19
great staff okay moving yourself into
2:22
the middle of your mat i'm just gonna
2:23
work through
2:24
ten bodyweight squats okay the first one
2:27
or two might be a little bit stiff
2:29
don't panic that's why you're warming up
2:30
okay so
2:32
nice squats dance comfortable come all
2:35
the way down
2:38
[Music]
3:05
[Applause]
3:15
[Music]
3:16
great stuff
3:22
[Music]
3:38
[Music]
3:44
ready for this first circuit one
3:46
dumbbell
3:47
holding in the goblet position
3:50
our first exercise is going to be a
3:52
goblet squat so
3:54
holding your dumbbell in the goblet
3:56
position weight rests on your palms
3:58
we've got 10 seconds then you can join
4:01
me for this one
4:03
it's going to be good 40 seconds
4:05
remember
4:06
starting in three two one
4:10
let's go all the way down
4:14
[Music]
4:40
10 more seconds
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[Music]
4:55
dead left so shoulder width starts
4:58
coming down to mid chins pushing those
5:00
sweeps back
5:01
and then driving back up and squeezing
5:03
hard at the top
5:05
you've got five seconds now i'm going in
5:07
with those
5:08
ready in three two one let's go
5:11
[Music]
5:22
up
5:24
[Music]
5:30
going halfway
5:33
[Music]
5:36
right
5:38
[Music]
5:51
and rest okay 20 seconds off
5:54
next exercise is going to be a reverse
5:56
length so stepping all the way back
6:00
and that's the center swapping side
6:02
alternating as we go
6:04
okay five seconds we start ready in
6:07
three
6:08
two one let's go back
6:12
great job
6:17
[Music]
6:18
everywhere
6:20
[Music]
6:46
fantastic
6:51
[Music]
6:52
[Applause]
6:53
[Music]
6:55
[Applause]
7:05
okay ready in three
7:08
two one let's go
7:14
squeeze
7:18
[Music]
7:28
breathing 24 seconds i'm gonna have
7:33
one minute rest the end
7:41
ten more seconds
7:47
three two one
7:50
rest pick yourself up or stay with you
7:54
where you are whatever goes best
7:56
we have got around a minutes rest here
7:59
get some water on board if you want to
8:01
[Music]
8:03
spicy so spicy
8:07
but so simple such an effective way to
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train it at home
8:11
with minimal kits minimal space
8:14
it's amazing okay so circuit b is coming
8:17
up shortly
8:18
we've got four different exercises but
8:20
same principle so
8:22
one for 40 seconds resting with 20. then
8:26
we're going to have another little
8:26
breather
8:27
back to step a back to second b
8:31
okay you feel so good at the end of it
8:34
okay so you've got
8:38
around 30 more seconds rest
8:41
please like i said grab some water if
8:43
you need to we'll just sit and chill
8:45
really try and get that breath back so
8:47
you can give your all to these next four
8:49
exercises
8:50
okay you start to get into position
8:52
first exercise is the balloon bridge
8:54
so lying flat on your back knees bent
8:57
jump out on your lap we're going all the
9:00
way up and squeeze
9:01
we've got ten more seconds rest then
9:03
we're starting
9:04
ready in three
9:08
two one let's go up and squeeze
9:12
great job really squeeze
9:16
and pause hard you have got a lot of
9:18
load at home
9:20
then focusing on form range of motion
9:23
control tempo all of these things are
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gonna make the exercises
9:28
much more challenging
9:36
[Music]
9:45
good job three
9:48
two
9:54
[Music]
9:58
coming forwards and then driving
10:01
all the way up squeeze those glutes into
10:03
the top okay
10:04
five more seconds then we're going in
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with this
10:08
three two one let's go
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really get a nice stretch and those
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glutes and hamstrings all the way back
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up and squeeze
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you've got this
10:32
[Music]
10:47
three two one
10:50
and rest see my spots are up next
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it's a really nice big sumo style it's
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holding the weight so it's resting
10:58
on your hands like so i'm gonna be
10:59
coming all the way down
11:01
then drag it all the way up squeeze
11:03
those glutes at the top
11:04
okay five seconds i'm going in with
11:06
these for 40 seconds
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ready let's go all the way down
11:15
[Music]
11:26
motions
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[Music]
11:40
seconds
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[Music]
11:46
three two one
11:50
and rest down our final exercise is
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gonna be a
11:54
wall hole okay so move yourself over
11:57
quickly to a wall for me
11:59
we're gonna be holding at 90 degree
12:01
angle
12:03
for the full 40 seconds so get yourself
12:06
in position for me
12:08
we're starting in three two one
12:12
let's go
12:26
[Music]
12:34
then we've got another little breather
12:35
remember after this
12:42
[Music]
12:50
pick yourself up slowly take a few
12:54
seconds
12:55
breathe get some water on board
12:58
we are having a minutes rest now we're
13:01
gonna soak it in
13:02
then we're going back to a another
13:12
you know what the exercises are now you
13:14
know what to expect
13:16
so i really want you to bring it okay
13:18
nothing left in the time
13:20
nothing held back this is totally your
13:23
workout so
13:24
whatever you've got on these first four
13:26
exercises if you did count them
13:28
in those first 40 seconds we did them we
13:30
need to try and beat it okay
13:32
i want you to get an extra rep or get
13:35
slightly better
13:36
form or radiation or hold something
13:39
slightly heavier if you have got heavier
13:40
dumbbells
13:42
you've got 30 more seconds our first
13:44
exercise remember is those goblet squats
13:46
so you start to pick that demo up at the
13:49
ready
13:50
get your squat starts ready get yourself
13:52
all set up
13:53
ready to go way to be resting on your
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palms
13:57
your goblet squat remember we've got 10
14:00
seconds so we're going in with this come
14:02
on
14:03
last time through then you're done ready
14:06
in three two one
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let's go all the way down
14:17
[Music]
14:28
simple but effective 20 more seconds
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[Music]
14:56
spicy
15:00
[Music]
15:07
three two one let's go
15:15
[Music]
15:24
pushing
15:31
[Music]
15:41
ten more seconds to go
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[Music]
15:48
three two one great step
15:52
reverse lunges are up next so
15:55
dumbbells either side still holding them
15:58
stepping all the way back with one leg
16:00
that knee goes all the way down to the
16:02
floor
16:02
i can see you i can't really see you but
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if i could i'll be making sure you are
16:07
okay
16:08
three two one
16:22
[Music]
16:48
he's
16:52
[Music]
17:07
in three two one
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drive it up great job really
17:14
work hard
17:18
[Music]
17:30
okay
17:34
[Music]
17:44
excellent
17:51
[Music]
17:59
it we've got a minute or so breather
18:02
here
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just to really take a second before we
18:06
go in with that
18:07
final circuit okay four exercises away
18:10
from the finish line
18:12
you've totally made it so these last
18:15
four
18:15
you know i said this in the last week
18:17
but i'm gonna say it again on these last
18:19
four i
18:20
really want you to bring it okay
18:21
whatever you've got last
18:23
give me all you have got we're in them
18:26
together
18:27
[Music]
18:28
your legs are funny everyone's vegas
18:32
always showed up and we're doing this
18:34
together okay
18:35
you've got around 30 more seconds to go
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so now
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dude it's time to pop that water down
18:41
get yourself back in your mouth
18:43
if you move your legs before your
18:45
bridges are up
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guys remember so
18:49
lay yourself back into that position
18:53
flat on the mat knees nice and bent
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weight is gonna be on your lap whenever
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you're ready glue bridges are coming in
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ten seconds
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last four minutes of work five
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four three two one
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let's go
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great work come on squeeze
19:29
at the top pause and lower
19:41
[Music]
19:47
three two one
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rest pick yourself up ready first good
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morning's next
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so dumbbell by your chest
19:58
[Music]
20:00
ready for this one we've got five
20:04
seconds
20:04
come on you've got this ready in three
20:09
two one let's go
20:23
[Music]
20:32
less than 20 seconds ago
20:40
grace up 10 seconds
20:45
keep going all the way the end three
20:48
two one rest
20:52
sumo squats then just your walls that
20:54
hold
20:55
and then you are done nice sumo stance
20:59
weight resting on those fingers in your
21:02
in your hands forming
21:04
all the way down all the way up five
21:05
seconds and we're starting
21:07
three two one let's go
21:11
all the way down
21:17
[Music]
21:27
stay with me come on
21:33
[Music]
21:50
[Applause]
21:55
okay final exercise
21:58
get yourself over that wall okay
22:02
we have got five seconds then we are
22:05
starting get yourself ready
22:07
to start in three two
22:12
[Music]
22:24
you
22:26
[Music]
22:35
how incredible is that come on
22:41
[Music]
22:52
guys that is all worked out complete
22:55
i want you to spend a minute or two now
22:58
just bringing things back down to
23:00
reality cooling down
23:02
getting some water on board doing some
23:04
really nice big breaths
23:06
holding that belly that helps you really
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feel that inhale that exhale
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slowing things down and then you can
23:12
crack on
23:13
with the rest of your day i hope you
23:15
enjoyed this workout
23:17
please make sure you like and subscribe
23:18
if you did tons more workouts coming
23:21
and i'll see you guys
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