Build lower body muscle with this seven-move dumbbell workout

This short routine targets your legs and core to develop a muscular base and lower body strength

Man performing dumbbell reverse lunges
(Image credit: Getty Images)

Dumbbell routines often target your arms, shoulders, and chest. While this makes them great for building upper body muscle, you can also create a more muscular foundation and lower body strength with this seven-move dumbbell workout.

If you're exercising at home, it's worth investing in a set of the best adjustable dumbbells. These customizable weights combine several dumbbells in one, so you can adjust the intensity of your training without needing an entire weights rack at your home.

While dumbbells are a great way to work your arms, you can also use them to add resistance to other exercises that target your legs and core. That's the aim of this seven-move routine developed by personal trainers Rhiannon Bailey and Bradley Simmonds.

The duo shared the workout on Bailey's Instagram and guide you through each of the seven moves so that you can perfect your form. This is important when working with weights as it helps you build muscle faster and avoid injury.

They have also split the workout into three sets, so you'll aim to do eight-12 repetitions of each exercise and complete each set three-four times for an effective lower body and leg-focused workout you can do without leaving the house.

Watch Rhiannon Bailey's lower body dumbbell workout

The sets are arranged for maximum impact, working multiple muscles simultaneously. The first group of three exercises are collected together as a triset, where the goal is to complete your reps of all three exercises before taking a short break.

According to a study published in the International Journal of Exercise Science, trisets are more time-efficient than single-exercise sets and cause more significant muscle swelling, which may increase your muscle growth too.

The other two sets follow a similar pattern but with only two moves, a technique known as supersets. If you want to give the routine a go or add some of the exercises to your regular workout, we've listed all the moves you need below.

Rhiannon Bailey's lower body dumbbell routine


  • Romanian deadlift
  • Sumo squat
  • Static lunge

Superset 1

  • Rack squat
  • Alternating reverse lunges

Superset 2

  • Single-leg Romanian deadlift
  • Lateral lunges

Learning how to deadlift with dumbbells is a great way to build muscle and improve your metabolism. It's a compound exercise working multiple muscles simultaneously, and this style of training is Chris Hemsworth's trainer's favorite way to work out too.

If you're after another high-intensity way to build muscle, develop your core, and burn fat, it's worth learning how to do kettlebell swings. This compound move involves your whole body, and all you need is one of the best kettlebells to get started.

James Frew
Fitness Editor

James is a London-based journalist and Fitness Editor at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.

In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.