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Are you ready to absolutely light up 🔥 your glutes and hamstrings? This is the workout that will do it! The format for this lower body dumbbell workout is simple, but super effective. For most of the exercises you'll complete full range reps for 40s followed by 20s rest, then you'll repeat that exercise doing 1-1/2 reps for 40s before taking another 20s break. We'll repeat this format throughout the workout.
You will need a set of dumbbells for this leg workout (I'm using 30 lb / 14 kg dumbbells) and a bench, chair or couch will be used for split squats, glute bridges and hip thrusts.
This is a high volume leg workout and your glutes & hamstrings will be feeling it. If you get tired during any of the exercises be sure to take a break or slow down so you can focus on your form. Alternatively, you can always reduce the weight of your dumbbells to make it easier or increase weight for an added challenge. Whichever way you go, give it all you got and let's get through this leg workout together!
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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat
⏱️ Intervals: 40 Seconds work, 20 seconds rest
Exercises for this 30 minute hamstrings and glutes workout with dumbbells:
0:20 Goblet Squat
1:20 1-1/2 Goblet Squat
2:20 Bulgarian Split Squat R
3:20 1-1/2 Bulgarian Split Squat R - Bodyweight
4:20 Bulgarian Split Squat L
5:20 1-1/2 Bulgarian Split Squat L - Bodyweight
6:20 Goblet Side Lunge R
7:20 1-1/2 Goblet Side Lunge R - Bodyweight
8:20 Goblet Side Lunge L
9:20 1-1/2 Goblet Side Lunge L - Bodyweight
10:20 Shoulders Elevated Hip Thrust
11:20 1-1/2 Shoulders Elevated Hip Thrust
12:20 RDL
13:20 1-1/2 RDL
14:20 Sumo Squat
15:20 1-1/2 Sumo Squat
16:20 Curtsy Lunge R
17:20 1-1/2 Curtsy Lunge R - Bodyweight
18:20 Curtsy Lunge L
19:20 1-1/2 Curtsy Lunge L - Bodyweight
20:20 Single Glute Bridge R
21:20 Single Glute Bridge L
22:20 Box Goblet Squat, Stand Up R
23:20 Box Goblet Squat, Stand Up L
24:20 Frog Pumps
25:20 Elevated Glute Bridge
26:20 Hamstring Bridge
27:20 Hamstring March
28:20 Deadlift
29:20 1-1/2 Deadlift
Finisher 30s each, no rest
30:20 Hip Thrust Pulses
30:40 Sumo Squat Pulses
31:00 Glute Bridge Pulses
31:20 Frog Pump Pulses
Cool Down + Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
