This 20-Minute Dumbbell Workout Targets Your Lower Body with Only 4 Moves

In just 20 minutes, you can effectively strengthen your lower body with this simple yet intense dumbbell workout consisting of four key moves. Here’s how:

1. Goblet Squats:
   • Hold a dumbbell vertically at chest level with both hands.
   • Stand with feet shoulder-width apart.
   • Lower your body into a squat position by bending your knees and pushing your hips back.
   • Keep your chest up and core engaged.
   • Push through your heels to return to the starting position.
   • Aim for 12-15 reps.
2. Romanian Deadlifts:
   • Hold a dumbbell in each hand with palms facing your body.
   • Stand with feet hip-width apart.
   • Hinge at your hips, keeping your back flat, and lower the dumbbells towards the ground while maintaining a slight bend in your knees.
   • Feel the stretch in your hamstrings and glutes.
   • Return to the starting position by squeezing your glutes and pushing your hips forward.
   • Complete 10-12 reps.
3. Dumbbell Lunges:
   • Hold a dumbbell in each hand at your sides.
   • Take a large step forward with your right foot and lower your body until both knees are bent at 90-degree angles.
   • Keep your front knee aligned with your ankle and your back knee hovering just above the ground.
   • Push through your front heel to return to the starting position.
   • Repeat on the other leg.
   • Aim for 10-12 reps on each leg.
4. Dumbbell Step-Ups:
   • Hold a dumbbell in each hand at your sides.
   • Stand in front of a sturdy bench or step.
   • Step onto the bench with your right foot, driving through your heel to lift your body up.
   • Bring your left foot to meet your right on top of the bench.
   • Step back down with your left foot, followed by your right.
   • Alternate leading legs for each rep.
   • Complete 10-12 reps on each leg.

Perform each exercise in a controlled manner, focusing on proper form and engaging the muscles throughout the movement. Rest for 60-90 seconds between sets, and repeat the circuit for a total of 3-4 rounds. This efficient workout will leave your lower body feeling challenged and strengthened in just 20 minutes.