Build core strength and lower-body muscle with this seven-move dumbbell workout

Develop stronger legs and work your midsection with this short routine

Woman performing a dumbbell front squat
(Image credit: Getty Images)

Let's face it, leg day is exhausting. Training big muscle groups like the glutes in your backside and the quads in your thighs takes a huge amount of energy. And the delayed-onset muscle soreness (DOMS) you experience the next day can be brutal, if you've been lifting heavy weights.

But having well-built legs can help with your overall functional strength, enhance athletic performance, and support everyday activities such as walking, running, and climbing stairs. So it's well worth putting aside some time to try this this seven-move routine from fitness coach SophiaFitUk.

There are several compound exercises in this session, which will target multiple muscles at once. The aim is to do 10-12 repetitions of each exercise, and repeat the circuit three times for an effective lower body workout.

Watch SophiaFitUK’s seven-move leg workout

One of the key advantages of targeting the lower body is the positive impact it has on your metabolism, the amount of energy you burn. Lower-body exercises engage large muscle groups such as the quadriceps and hamstrings found in your thighs and the glute muscles in your butt. 

These muscles all require a significant amount of energy to work, so engaging them will burn quite a few calories. By incorporating lower-body strength training into your routine, you can get closer to creating that all-important calorie deficit you need for weight loss (if that's your goal). 

Training with weights isn’t the only way to get results. Adding a HIIT workout for fat loss or two into your week can help you burn fat and build muscle at the same time. Just make sure you top up your protein levels to aid recovery and support muscle growth.

You normally need to take a rest day following an intense workout like this, but as it's only a lower-body routine you could try doing an arms workout. Alternatively, try following it with some yoga stretches for beginners, for a gentle way to cool down. 

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.