This home lower body day has 6 exercises and 16 sets in all. It's part of the home upper lower and 5-day home dumbbell routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Lower Body Day Workout Example
An example home lower body day for quads, hamstrings, glutes and calves with dumbbells, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Goblet squatQuads, glutesSwap: Leg press | 3 | 10 to 15 | 1.5 to 2 min | 1 to 3 |
| Dumbbell Romanian deadliftHamstrings, glutesSwap: Single-leg Romanian deadlift | 3 | 10 to 12 | 1.5 to 2 min | 1 to 3 |
| Bulgarian split squatQuads, glutesSwap: Reverse lunges | 3 | 8 to 12 per leg | 1.5 min | 1 to 2 |
| Glute bridgeGlutes, hamstringsSwap: Single-leg glute bridge | 2 | 10 to 15 | 1 min | 1 to 2 |
| Single-leg calf raiseCalvesSwap: Two-leg calf raise on a step | 3 | 10 to 15 per leg | 1 min | 0 to 2 |
| Dead bugCoreSwap: Bird dog | 2 | 8 per side | 45 to 60 sec | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells, plus a sturdy chair or bench for Bulgarian split squats
- you have about 45 to 55 minutes for the workout
- you want one workout for quads, hamstrings, glutes and calves with dumbbells
The home leg day example trains the same muscles for a home push pull legs week, with reverse lunges.
Common questions
How long does the home lower body day take?
The home lower body day takes about 45 to 55 minutes for 6 exercises and 16 sets, including rest and the lower body warm-up.
Why does the home lower body day start with the goblet squat?
In the home lower body day, the goblet squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the dead bug come at the end, with 45 to 60 seconds of rest.
What can I use instead of the single-leg calf raise in the home lower body day?
The listed swap is two-leg calf raise on a step. It trains the same muscles (calves), so you can make the change and keep the rest of the home lower body day the same.
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