Various reasons exist for people wanting to improve the muscle mass of their glutes and legs. Some people want to get stronger in their lower body or add muscle mass to their glutes and legs to become more muscular in general. Some people want a booty ‘top shelf,’ or to be falsely accused of having paid for a BBL, or to have their ‘jeans look like they were painted on.’
Whatever the motivation may be, many people make the false assumption that to get a proper lower-body workout you have to go to a gym. After all, most people do not have a squat rack or leg press machine at their home.
However, all it takes to get a great lower body workout at home is a pair of dumbbells, knowledge, and motivation. Whereas a leg press machine costs a small fortune and takes up a considerable amount of space in a home, a pair of dumbbells is relatively affordable and easy to store, especially adjustable dumbbells with different weight plates that can be swapped out like the one in the featured image of this article. A pair of dumbbells is an extremely versatile set of equipment to own, particularly when coupled with a set of resistance bands.
Lower-body workout routines that can be performed at home with just a pair of dumbbells are only a YouTube search away. As with all weightlifting pursuits, mixing up the workouts that you do every 4-6 weeks is ideal for muscle growth, and make sure to boost your protein intake as part of a proper diet strategy when lifting. Below is an example of an at-home lifting video that focuses on your glutes and hamstrings.
The video is 20 minutes long and that can be a bit too much for people who are just starting, so if that is you just do your best and take breaks during the video as necessary. Start with lightweight dumbbells, or even no dumbbells at all, until you build up your strength and stamina. An old trick that the late great fitness icon Richard Simmons recommended was using a pair of canned foods instead of dumbbells. Part of the canned food strategy is adding a little weight to your lifting, but another part of the equation is getting used to holding things in your hands when you do your lifts as you build up to the point of eventually using dumbbells.
Remember – value progress over perfection, always. Rome wasn’t built in a day, and neither are stellar human hindquarters. Stay consistent and dedicated, and over time you will build the ‘buns of steel’ that you always wanted.
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Disclaimer: The contents of this article and this website are not meant to substitute for the professional advice of a doctor, nutritionist, and/or certified personal trainer. This content is provided as an educational tool to help people on their fitness journeys. While we strive to research topics as much as possible and provide useful and accurate information to the best of our abilities, we also strongly recommend talking to your doctor, nutritionist, and/or certified personal trainer before starting any workout, therapeutic, or nutritional regimen, as each individual’s needs and situations vary depending on the person.