Name: Playbook - Kenna Matta - Dumbbell only legs & glutes
Uploaded: 2022-04-09T01:47:36.973Z
Duration: 60 min
Description: Dumbbell only legs & glutes

Alyssa

I didn’t use the dumbbells every time but next time 😅

Cakhuette

Build tone and sculpt your legs and glutes with this lower body workout using only dumbbells

- Begin with dumbbell in each hand and feet hip width apart
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

-Stand with your feet staggered so your big toe of your back leg is even with the heel of your front leg 
- Focus your weight on your front foot and keep your knees slightly bent 
-With dumbbells in hand, hinge at your hips and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your glutes
- Repeat reps with opposite leg in front

Dumbbell B Stance RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down into a squat
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- Switch legs and repeat 10 reps per leg

Dumbbell reverse lunge w/ knee lift

- Starting with your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Push through your heel to come back up to the standing position, keeping your chest lifted throughout 
- 10 reps each side

Dumbbell lateral lunge

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- Place the dumbbell on your hips
- Press through your heels raising your hips off the ground
- Keep your glutes and core engaged
- Extend one leg out, keeping your hips lifted, then bring it back to it’s starting position
- Alternate legs for a total of 20 extensions (10 each leg) so one rep equals an extension of each leg

Dumbbell glute bridge leg extension

Dumbbell only legs & glutes

Glutes gains in a hurry

I used logs as a replacement for weights up in the mountains 🤪🪵 It was successful! Haha

Lean Legs

Tough!! This one was a rough one but definitely feel the booty gains!! Haha 😮‍💨🔥

Legs & glutes strength and growth

Still super exhausting if you go too heavy at first. Start a bit lighter than you think!!! 🔥

Don’t go too heavy / hard 1st or 2nd sets!! 😮‍💨🔥🔥

All levels - Legs and Glutes

grace

The single leg press was harddd! I couldn’t do all of the reps 😮‍💨🔥 Loved everything tho, I feel exhausted. Haha

INTENSE leg day

Strong legs & booty

My fav!! 🥰🫶🏼 I’m working on growing my gluteus medius to lift & fill out my booty & the kickbacks + sidekicks really do the trick 🙌🏼❤️‍🔥🍑🍑🍑

Cable booty is still one of my favs for upper booty toning ❤️‍🔥

Cable glutes & hammys

I added a leg band & a light weight barbell (I’m staying the mountains so I used a Garden Hoe 🤣💀🏔️) Super solid!! 🤍🤍

Body weight lower body

Grow your glutes

Stronger than I expected!! It’s good to push it a little with weight & take it slower if necessary 💗

Modified a bit this time! But solid! 🧨 Sometimes I switch out things depending on whether I want to focus more / less on certain areas or muscles 💪🏼🤗

So solid! I had an appointment, so I had to break it up into 2 parts with heavier weight. So good!! 🖤

Intense lower body

Switched it up a lot to focus more on the glutes this time, but solid baseline for sets!

Quick legs and glutes

Had to switch to the Leg Press Machine for the Sumos, but I’m feelin’ the BURN 😋🔥

Feel the burn!! I like the Smith machine because it helps you stay in form & go deeper with control 🔥

Smith machine legs and glutes

I like the hamstring ball curl at the end, a nice segment into a cool down sesh 🩵

Those dumbbell sumos at the end…. 🤣🔥🔥

Quads Glutes & Hamstrings

Barbell glutes and hamstrings

Glutes on fire 🔥

Woooo! Start out lighter so you don’t get exhausted 😮‍💨🔥

Legs and Glutes - Strengthen & Build

Loved the Landmine Sets 🔥 It’s fun to switch it up!!

Loved it!! Already learned so many new workout sets for my first circuit! 💖💖🤗✨✨

Dumbbell only legs & glutes

Community

More workouts from Kenna Matta