You don’t need a bunch of machines to get in a great lower-body workout. You can activate your lower half with just a set of dumbbells and some free space.

Try this lower-body workout and tone your legs and glutes at the same time.

Goblet squats – 3 sets of 12 reps

  • Begin standing while holding the underside of a dumbbell (the model is using a kettlebell, but you can also use a dumbbell for this exercise)
  • Stand with your feet slightly wider than shoulder-width apart
  • Bend at your hips and knees as you lower your body as close to the ground as possible, keeping your arms at your chest and elbows pointed down
  • Pause at the bottom of your squat, then drive through your glutes and legs to stand back up
  • Remember to brace your core through the entire movement

Lateral lunges – 3 sets of 12 reps

  • Start in a standing position with your feet hip-width apart
  • Step to the left, keeping your toes pointed forwards
  • Lean onto the left leg, keeping your right leg extended and your hips back
  • Keep your left knee directed outward
  • Get as low as possible and hold the position for 2 to 3 seconds before returning to your initial standing position for one rep
  • Complete designated number of reps before performing the exercise on the opposite side

Dumbbell thrusters – 3 sets of 12 reps

  • Begin standing upright with your feet hip-width apart holding a dumbbell in each hand
  • Bend your elbows and hold your dumbbells out in front of your body
  • Bend at the hips and knees to lower yourself into a squat position
  • Pause briefly at the bottom of this movement before driving through your heels and propelling yourself upward
  • As your legs straighten, simultaneously push your arms up overhead
  • Pause briefly before lowering the weight back to the starting position for one rep

Split jumps – 3 sets of 10 reps

  • Begin standing with both legs in a split stance position, with one foot forward and the other one behind the body
  • Slowly lower your hips downwards into a lunge position, bending the knees almost 90 degrees before jumping upward and switching your legs in midair
  • Lower yourself into a lunge position before jumping upward again and switching your legs back to their starting position for one rep

Single-leg glute bridges – 3 sets of 8 reps

  • Begin laying on the floor with your arms at your sides, palms on the floor and legs extended
  • Bend your right knee and plant your right foot on the floor
  • Lift your extended left leg up over your hip and keep your foot flexed
  • Slowly raise your hips off the ground until your body forms a straight line from your knee to your neck
  • Pause briefly at the top of this movement and squeeze your glutes before slowly lowering your hips back to the ground for one rep
  • Complete the designated number of reps before reversing the movement on the opposite leg

Wall sits – 3 sets of 30-second intervals

  • Begin standing with your back against a stable wall and your feet shoulder-width apart approximately two feet from the wall
  • Contract your core and slide your back slowly down the wall until your thighs are parallel to the floor and your arms are by your side
  • Make sure that your feet are directly above your ankles and your back is flat against the wall
  • Hold this position for the designated amount of time before pressing through your legs and sliding your back up the wall to the starting position