'20 Minute Dumbbell Leg Workout at Home - Squats, RDLs | Caroline Girvan'

Posted Oct 17, 2023

'It’s time for some squats and RDLs!   Yes…2 main exercises with lots of variations to make this 20 minute leg workout intense yet incorporating a lot of work!  All you will need is a pair of dumbbells! The dumbbells I am using throughout are 15kg each!   It is important with Romanian Deadlifts (RDLs) to think about what you are trying to achieve. We are aiming to lengthen the hamstrings. If you are new to this, practice the movement bodyweight only. Tilt forward at the hips whilst keeping a slight bend at the knees.   Notice if you so this rounding the back, you feel a stretch in the hamstrings… and it is crucial not to ever round the back holding weight.  Instead, begin standing tall. Really accentuate the chest and shoulders back. Bring a softness to the knees and maintain this throughout the movement. Keeping the hands close to the body, slide the hands down the thighs and as you do, push the hips back and think about ‘sticking out your butt!’ This actually is a good way to think about it! Hips back and up!   Taking it slow, you may reach approximately your knees when you feel that stretch in the hamstrings. Once here, you simply reverse the movement to the starting position.  Gradually you will become more confident and at the top be able to not come to a full stand after each rep.  During any 1/2 reps of RDLs, it is important to reduce the weight is needed and fully stand at any point! Rarely do I do those 1/2 reps for the entire set without standing!   If you experience any aggravation in the lower back, this may be down to over reaching, not keeping chest open & upper back rounding or using too heavy a weight.   Please do not ignore this and reduce the weight or perform bodyweight only.   The timer will be on for 50 seconds of work, with 10 seconds rest during most of the unilateral exercises such as Staggered Squats and Staggered RDLs. During the standard high squats and 2 x dumbbell RDLs, the timer will be 40 seconds of work, with 20 seconds rest!  40/20 HIGH SQUAT W/ PAUSE AT BOTTOM HIGH SQUATS 1 1/2 REP HIGH SQUATS  50/10 1/2 REP STAGGERED SQUAT SWITCH SIDE! 1 1/2 REP STAGGERED SQUAT SWITCH SIDE! FULL RANGE STAGGERED SQUAT SWITCH SIDE!  40/20 RDL W/ PAUSE AT BOTTOM 1 1/2 REP RDL FULL RANGE RDL  50/10 1/2 REP STAGGERED RDL SWITCH SIDE! 1 1/2 REP STAGGERED RDL SWITCH SIDE! FULL RANGE STAGGERED RDL SWITCH SIDE! STAGGERED RDL TO STAGGER SQUAT SWITCH SIDE!  FINISHER: RDL TO SQUAT x1 DUMBBELL (1 minute) BODYWEIGHT ONLY! (30 seconds)   

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