Four exercises, one dumbbell and 15 minutes to build muscle in your thighs and glutes

ActiveWorkoutsFour exercises, one dumbbell and 15 minutes to build muscle in your thighs and glutesIf you were thinking of skipping leg day, don’t. Do this workout instead.When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

If you were thinking of skipping leg day, don’t. Do this workout instead.

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

Training. Sports Woman In Black Fashion Sportswear Doing Squats With Dumbbell, Fitness Workout. High Resolution

(Image credit: Getty Images)

Thinking of skipping lower body day? Don’t – with simple workouts like this one, there’s really no need. In just 15 minutes you’ll be one step closer to growing muscle in your legs and glutes, and all you’re going to need is adumbbell. You’ve only got four, easy exercises, so it’s very straight-forward with no frills.

As well as making sure that our body is proportionally balanced, and not too heavy up top, lower body exercises are important to build strength around weaker joints, improve our stability and mobility. After all, the gluteus maximus is the largest muscle in the body and we use our legs for everyday activities/tasks, so they shouldn’t be neglected from your workout. Also, if you’re someone who also enjoys doingcompound exercises, such as squatting or deadlift, then doing other lower body isolation exercises that also target the individual muscles used in these exercises, can also help you improve them.

This lower body workout is short and snappy with only four exercises for you to get through. Although a kettlebell and two dumbbells were originally used in this workout, you can complete all the exercises with just one (if you don’t own any dumbbells, then anadjustable dumbbellwill be ideal for this). As the aim is to build muscle, you’ll do 10 to 12 reps on each exercise and you want to do each one three times. Take a 30 second break in between each move. Here’s your workout:

We hope you enjoyed that simple, yet effective workout. Remember, if your goal is strength, rather than muscle growth, just opt for a heavy dumbbell and lower your rep range to four to six reps instead. Looking for more dumbbell workouts? Check out thisfour-move standing ab workout that only requires one dumbbellor thissix-move dumbbell workout that targets your entire upper body.

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