Top 15 strength training with dumbbells for the legs and buttocks from FitnessBlender

If you search for weight training for buttocks and legs at home, then this collection is just for you! Get 15 strength training with dumbbells from FitnessBlender that will help you effectively to work over muscles of legs and buttocks at home.

Workout for buttocks and legs from FitnessBlender last from 20 to 60 minutes. Most of them include a warm-up and hitch, but if not, we recommend you to perform them yourself. For example, warm-up and hitch from Kelly and Daniel:

• Warm-up: https://youtu.be/iYFKB5fgqtQ
• Hitch: https://youtu.be/u5Hr3rNUZ24

The description States: brief summary of training, the duration of video complexity on a scale, the presence of the warm-up and cool-down, the list of exercises. Exercises written in English, but their designations often is straightforward:

• Squat – squats
• Deadlift – deadlifts
• Lunge – lunges
• Side Lunge side lunges
• Curtsy Lunge – diagonal lunges
• Sumo Squat – squats with legs wide apart
• Leg Raise/Leg Lift – the leg lift
• Bridge – gluteal bridge
• Jump – jump
• Calf Raises – rise socks

For exercises you will need dumbbells (in rare cases also a chair or step platform). Because you’ll train lower body and perform different exercises such as squats, lunges and deadlifts c a small number of iterations, we can safely take heavier dumbbells: 5-10 kg (girls), 10-15 kg (male).

• If you want to pump up muscles, round buttocks and improve the shape of your legs, then engage in the proposed training 1-2 times a week. Don’t be afraid to take bonlichi weight dumbbells – without quality weights, the muscles of the legs and buttocks will not get enough pressure.
• If you want primarily to reduce the amount of feet, it is best to focus on plyometric and cardio workouts and strength training for the lower body to perform not more often than once a week.

Strength training for legs and buttocks

If you have knee issues, develop varicose veins or you just prefer’s low impact exercises, look at our selection:

The top 18’s low impact video for feet from FitnessBlender

1. Mass Building Lower Body Workout

• Duration: 33 minutes
• Difficulty: 3
• With warm-up and hitch

The workout includes deadlifts, squats and lunges. Each exercise is performed for 45 seconds, rest 15 seconds, repeat the exercise with supersets in 2 sets.

Exercises: Sumo Squat, the Deadlift Toes In, Curtsy Lunge, Deadlift Toes Out, Side Lunge, Deadlift, Clean and Press, Squat, Jumping Lunge, Alternating Lunge.

2. Build a Booty Workout: Strength and Pilates

• Duration: 40 minutes
• Difficulty: 4
• With warm-up and hitch

The program includes 2 parts. In the first part you can find classic strength exercises for thighs and buttocks with a small number of iterations. Kelly uses dumbbells from 4 to 10 kg. In the second part – the exercises of Pilates on the Mat without equipment.

Power exercises (3 rounds: 10, 8, and 6 repetitions): Squats, Deadlifts, Curtsy Lunge + Side Leg Raise, Thrusts, Reverse Lunges

Exercises on the Mat without equipment: Pilates Reverse Leg Lifts + Pulses, Inside Leg Lifts + Pulses, Bridge + Hold.

3. Squats and Deadlifts: Lower Body Workout

• Duration: 33 minutes
• Difficulty: 4
• Without a warm-up

Training includes 2 types of exercises: squats (Squat) and deadlift (Deadlifts), as well as their modifications. Program format: 45 seconds exercise, 15 seconds rest, 2 sets.

Exercises: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat Inside Thigh Raise, Deadlift – Toes In, Sumo Squats, Deadlift – Toes Out Calf Raise Side Squat, Wide Deadlift.

4. At Home Butt and Thigh Workout

• Duration: 25 minutes
• Difficulty: 4
• Without a warm-up and cool-down

The training was held in the format of: 45 seconds doing 15 seconds rest. Exercise repeat the supersets in 2 laps. The program’s low impact, Kelly’s training without running shoes.

Exercise: Single Leg Deadlift, 3 Way Lunge, Squat Hold & Rock, Curtsy Calf Raise, Weighted Squat Hops, Wide Squat + Side Leg Lift, Assisted Pistol, Deadlift + Kickout & Lift, Reverse Leg Lifts + Pulses through the break Backbow Pulses, Marching Bridge + Kick.

5. Ultimate Butt and Thigh Workout for People Who Get Bored Easily

• Duration: 52 minutes
• Difficulty: 4
• With warm-up and hitch

Very diverse workout for legs and buttocks, which includes 6 rounds of 6 exercises in each round. You will perform 10 repetitions of each exercise, so the weight of the dumbbells can take more (Kelly uses 5-10 kg). Also you will find several plyometric exercises.

Exercises: Basic Squat, Deadlifts, Alternating Reverse Lunge, Jump Squats, Reverse Lifts + Pulses, Side Leg Lifts, Wide/Sumo Squats, Deadlift – Toes in, Curtsy Lunges, Lateral Jumps, Bridge, Front Leg Lifts, Stagger Squat, Deadlift – Toes Out, Double Pulse Lunges Power Skip, Pilates Side Leg Raises, Downward Dog Lift, Ski Squats, Deadlifts – Wide Stance, Side Lunges, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Brutal Butt and Thigh Workout

• Duration: 52 minutes
• Difficulty: 5
• Without a hitch

For this exercise the lower body you will need a chair or high step. You will perform 8 repetitions of each exercise. You will find 4 rounds 2 exercises each round, repeated in 2 sets. Kelly uses weights from 3.5 to 7 kg.

Exercises: Squats, Alternating Step Ups, Stand Ups/Assisted Pistol/Pistol Squat, Alternating Single Leg Deadlifts, Squat + Reverse Lunge, Side Step Up, Deadlifts, Clean & Press.

7. Lower Body Strength Dumbbell Workout

• Duration: 38 minutes
• Difficulty: 3
• With warm-up and hitch

Training includes 9 classic exercises for legs and buttocks for 10 repetitions for each exercise.

Exercises: Single Leg Squat, Deadlift, Side Lunge, Push, Pull, Squat, Calf Raise, Alternating Lunge, Step Ups, Bulgarian Split Squat, Sumo Squat.

8. At Home Strength and Pilates Butt and Thigh Workout

• Duration: 36 minutes
• Difficulty: 4
• With warm-up and hitch

In this program for legs and buttocks you will find 5 strength exercises with dumbbells and 5 exercises of Pilates. Exercises are performed with supersets. Kelly uses weights from 3.5 to 5 kg

Exercise: Side Squat with Curtsy, Side Leg Lifts, Squat, Single Leg Bridge Reverse Lunge Pistol, Inside Leg Lift, Deadlift, Reverse Leg Lifts, Step Through Lunge, Back Bow.

9. Lower Body Strength for Mass

• Duration: 37 minutes
• Difficulty: 4
• With warm-up and hitch

Strength training for leg muscles and buttocks. Includes 3 sets of 8 repetitions for each exercise.

Exercises: Deadlifts, Leg Raises, Side Lunges, Inside Leg Raises, Squats, Calf Raises, Alternating Lunges/ Jumping Lunges (One Set Max).

10. Best Butt Workout to Build a Booty and Tone Thighs

• Duration: 32 minutes
• Difficulty: 4
• With warm-up and hitch

For this exercise the lower body you will need a step-up platform. You will find 5 rounds of exercises, which are repeated in 2 laps. Each exercise is performed 10 times.

Exercise: Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Step Ups, Side Step Ups, Bridges, Leg Raises Kneeling + Pulses.

11. Lower Body: Butt and Thigh Workout

• Duration: 40 minutes
• Difficulty: 3
• With warm-up and hitch

This strength training for the thighs and buttocks includes 7 exercises which are repeated for 2 sets. Each exercise is performed 10 times.

Exercises: Lunges, Deadlifts, Squats, Side Lunges, Calf Raises, Leg Raises, Bridge.

12. Brutal Butt & Thigh Workout – Drop it Like a Squat!

• Duration: 30 minutes
• Difficulty: 4
• Without a warm-up

The workout includes 5 rounds of 2 exercises, repeated in 2 laps. Each exercise is performed 10 times. Basically you are waiting for squats, deadlifts and lunges. Kelly uses dumbbells 5-11 kg.

Exercises: Traditional Squats, Deadlifts, Ski Squats, Deadlifts Toes inward, Sumo Squats, Deadlifts Toes outwards, Curtsy Lunges, Side Lunges, Jump Squats, Lateral Jumps.

13. Ultimate Butt and Thigh Workout for a Round Lifted Butt

• Duration: 32 minutes
• Difficulty: 4
• With warm-up and hitch

In this workout includes classic exercises for buttocks, not only with dumbbells, but on the floor. In one exercise you will need a bench or chair.

Exercises: Deadlifts, Squats, Kettlebell Swings, Weighted Step Ups, Kneeling Leg Raises, Double Dip Reverse Lunges, Clean and Press, Curtsy Lunge, Jump Squats.

14. Butt and Thigh Workout for a Bigger Butt

• Duration: 22 minutes
• Difficulty: 4
• Without a warm-up

A short exercise for the glutes. Includes 5 groups of 2 exercises in each group. You will perform 10 repetitions of each exercise, weight dumbbells, you can take more.

Exercises: Deadlifts, Squats, Reverse Long Lunges, Ski Squats, Sumo Squats, Cross Over Lunges, Squat Jumps, Power Skips, Prone Bent Leg Raise Pulses, Bridges.

15. Lower Body Toning Workout

• Duration: 55 minutes
• Difficulty: 4
• With warm-up and hitch

In this weight training for thighs and buttocks you have to perform 5 groups of exercises. Training is TABATA: 20 seconds exercise, 10 seconds rest, 8 approaches for each exercise. One exercise (Lateral Hops) – plyometric.

Exercises: Squats, Deadlifts, Lateral Hops, Alternating Lunges, Flutterkicks, Calf Raises, Sumo Squats, Russian Twists, Crossover Lunges, Back Bows.

See also:

• Top 50 exercises for buttocks at home + exercise plan
• Power workout from HASfit for muscle growth
• 9 strength training Total Body with dumbbells full body from FitnessBlender

To tone and increase muscles, Legs and glutes, With weights, strength training