Dumbbell Lower Body Workout: Front Squats, Lunges, RDLs and Cossack Squats
This lower body session uses two dumbbells and five moves: a squat, a lunge, a hip hinge, a side-to-side squat and a march. The creator says this is generally how he structures his lower body strength days. On most moves the reps drop from set to set, for example 12, then 10, then 8.
This post is for general information and is not medical advice. Check with your doctor before starting a new exercise routine.
The Exercises
Sets and reps are shown in the video for each exercise, as listed below.
Dumbbell front squat
3 sets of 12, 10 and 8 reps, holding the dumbbells up at your shoulders.
Front rack reverse lunge
3 sets of 10, 8 and 6 reps on each side, with the dumbbells still at your shoulders.
Romanian deadlift (RDL)
3 sets of 12, 10 and 8 reps.
Cossack squat
3 sets of 10, 8 and 6 reps on each side.
Stationary march
3 sets of 20 on each side.
Form Tips
- Keep your chest up and elbows high while the dumbbells rest at your shoulders.
- Step back far enough on the reverse lunge that your front knee stays comfortable.
- For the RDL, push your hips back and keep your back flat; stop where you can keep that position.
- On the Cossack squat, shift side to side slowly and only go as deep as you can control.
Gear That Helps
Adjustable dumbbells let you change the weight between moves and as the reps drop each set.
Check the Core Home Fitness Adjustable Dumbbell Set on AmazonRelated Reading
- Dumbbell Goblet Squat Stances and Romanian Deadlift: Build Stronger Legs at Home
- Best Adjustable Dumbbells for Small Spaces
- 10 Beginner Home Workouts With No Equipment
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