1

Dumbbell Goblet Squat

4 x 12

Simple full-leg strength builder.

2

Dumbbell Romanian Deadlift

3 x 10

Hamstring and glute activation.

3

Dumbbell Walking Lunge

3 x 12 per leg

Glutes, quads, and balance.

4

Dumbbell Step-Ups

3 x 10 per leg

Great unilateral glute focus.

5

Dumbbell Sumo Squat

3 x 12

Targets inner thighs and glutes.

6

Calf Raises (Holding Dumbbells)

4 x 15

Adds resistance to calf training.

7

Glute Bridge (Feet Elevated)

3 x 15

Bodyweight glute engagement.

8

Wall Sit (Hold Dumbbell)

3 x 30 sec

Builds quad endurance & mental grit.