Build core strength and lower-body muscle with this seven-move dumbbell workout

 Woman performing a dumbbell front squat
Woman performing a dumbbell front squat

Let's face it, leg day is exhausting. Training big muscle groups like the glutes in your backside and the quads in your thighs takes a huge amount of energy. And the delayed-onset muscle soreness (DOMS) you experience the next day can be brutal, if you've been lifting heavy weights.

But having well-built legs can help with your overall functional strength, enhance athletic performance, and support everyday activities such as walking, running, and climbing stairs. So it's well worth putting aside some time to try this this seven-move routine from fitness coach SophiaFitUk.

There are several compound exercises in this session, which will target multiple muscles at once. The aim is to do 10-12 repetitions of each exercise, and repeat the circuit three times for an effective lower body workout.

Watch SophiaFitUK’s seven-move leg workout

One of the key advantages of targeting the lower body is the positive impact it has on your metabolism, the amount of energy you burn. Lower-body exercises engage large muscle groups such as the quadriceps and hamstrings found in your thighs and the glute muscles in your butt.

These muscles all require a significant amount of energy to work, so engaging them will burn quite a few calories. By incorporating lower-body strength training into your routine, you can get closer to creating that all-important calorie deficit you need for weight loss (if that's your goal).

Training with weights isn’t the only way to get results. Adding a HIIT workout for fat loss or two into your week can help you burn fat and build muscle at the same time. Just make sure you top up your protein levels to aid recovery and support muscle growth.

You normally need to take a rest day following an intense workout like this, but as it's only a lower-body routine you could try doing an arms workout. Alternatively, try following it with some yoga stretches for beginners, for a gentle way to cool down.