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Single leg hip thrust with dumbbell

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2 High-Volume Leg-Complex Workouts

These two leg complexes are time- efficient, effective — and hurt so good. Here’s how to incorporate these barnburners into your programming.

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Ava G. 🦋 on Instagram: "Gear up for an effective leg day with my beginner-friendly routine! Even with dumbbells instead of barbells, the burn was real. From Romanian deadlifts to hip thrusts, single-leg presses, and cable kickbacks, sculpt those legs. FOLLOW 👉 @honedfit to learn how to get into the shape of your life in 90 days eating the foods you love ❤️🍕🏋️‍♀️ Let’s grow these glutes🔥 (no squats involved) Simple but effective leg day and a leg day I’d definitely say is beginner friendly too! I usually utilise barbells for both my RDL and hipthrust movements but I was stuck on time so used dumbbells but the workout still hit and was effective! Db RDL’s 3x8 Db hipthrusts 3x15 Single leg leg press 2x10-12 each leg Cable glute kick backs 2x10 each leg Lying leg curl 3x10 (3 seco Romanian Deadlift Dumbbells, One Leg Rdl, Cable Rdl, Barbell Rdl, Cable Kickbacks, Single Leg Rdl, Single Leg Press, Lying Leg Curls, Hip Thrusts

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Romanian Deadlift Dumbbells

Ava G. 🦋 on Instagram: "Gear up for an effective leg day with my beginner-friendly routine! Even with dumbbells instead of barbells, the burn was real. From Romanian deadlifts to hip thrusts, single-leg presses, and cable kickbacks, sculpt those legs. FOLLOW 👉 @honedfit to learn how to get into the shape of your life in 90 days eating the foods you love ❤️🍕🏋️‍♀️ Let’s grow these glutes🔥 (no squats involved) Simple but effective leg day and a leg day I’d definitely say is beginner…

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Alex Rice | Workouts on Instagram: "Monday = leg day 🤍🎧 let’s start the week strong! Remember, dumbbell only ≠ easy! Choose weights that challenge you whether you’re using dumbbells or barbells and machines!

1a. DB RDL 4 sets | 5-7 reps
ALTERNATIVE EXERCISE: barbell RDL

2a. Dumbbell single leg hip thrust 3 sets | 8-10 (each) reps
ALTERNATIVE EXERCISE: barbell B-stance hip thrust

3a. DB Wallking Lunges 3 sets | 6-8 (each) reps

4a. Tempo DB Sumo Squats 3 sets | 8-10 reps
keep it slowwww- 3 sec on the way down, 3 sec on the way up

5a. heels elevated glute bridge 3 sets | 10-12 reps

Straight from my Strong program!" Slim Legs Workout, Quick Workout Routine, Diastasis Recti, Workout Without Gym, Love Fitness, Legs Workout, Quick Workout, Glutes Workout, Attractive Women

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Alex Rice | Workouts on Instagram: "Monday = leg day 🤍🎧 let’s start the week strong! Remember, dumbbell only ≠ easy! Choose weights that challenge you whether you’re using dumbbells or barbells and machines! 1a. DB RDL 4 sets | 5-7 reps ALTERNATIVE EXERCISE: barbell RDL 2a. Dumbbell single leg hip thrust 3 sets | 8-10 (each) reps ALTERNATIVE EXERCISE: barbell B-stance hip thrust 3a. DB Wallking Lunges 3 sets | 6-8 (each) reps 4a. Tempo DB Sumo Squats 3 sets | 8-10 reps keep it slowwww…

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Womens Fitness | Home Workout & GYM on Instagram: "Dumbbell demolisher 🥵 we’re hitting legs and glutes and all you need are some dumbbells! Let’s start the week off stronggggg 😤

1a. Heels Elevated Goblet Squat 8-10 reps

2a. DB Hip Thrust w/ Pulse 3 sets | 8-10 (each) reps

3a. Bulgarian Split Squat 3 sets | 6-8 (each) reps

4a. Assisted Single Leg RDL 3 sets | 8-10 (each) reps

5a. Clamshells 3 sets | failure (each side)"

Womens Fitness | Home Workout & GYM on Instagram: "Dumbbell demolisher 🥵 we’re hitting legs and glutes and all you need are some dumbbells! Let’s start the week off stronggggg 😤 1a. Heels Elevated Goblet Squat 8-10 reps 2a. DB Hip Thrust w/ Pulse 3 sets | 8-10 (each) reps 3a. Bulgarian Split Squat 3 sets | 6-8 (each) reps 4a. Assisted Single Leg RDL 3 sets | 8-10 (each) reps 5a. Clamshells 3 sets | failure (each side)"

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