20 Minute Dumbbell Leg Workout at Home - Squats, RDLs Intense Leg Day

Описание: This 20 Minute Dumbbell Leg Workout at Home - Squats, RDLs Intense Leg Day focuses on building strength, control, and mind-muscle connection in your lower body. I designed this session around two powerhouse movements and their variations to target your quads, hamstrings, and glutes with intensity and purpose.

We’ll be working with a 50 seconds on, 10 seconds off timer so you can stay in the movement and really feel the muscles activate. I’m using 10 lb dumbbells (about 4.5 kg each), but choose a weight that allows you to keep strong form from start to finish.

When performing Romanian Deadlifts (RDLs), think about hinging from the hips and keeping a soft bend in the knees. Imagine sending your hips back while maintaining an open chest. You should feel a stretch in the hamstrings, not pressure in the lower back. If you’re new to the RDL pattern, practice with bodyweight first to learn the movement safely and effectively.

💡 Key Focus Points:
• Keep your core engaged to protect your lower back
• Move slow and controlled during RDLs
• Drive evenly through the feet during squats
• Reduce weight at any time if form begins to break

No rush, no ego, just focused work and full muscle engagement. This is your time to build strength and confidence in your lower body.

Grab your dumbbells and let’s make these 20 minutes count 💪🔥✨

🚀 Warm up first with this quick routine:    • 5 MIN WARM UP FOR AT HOME WORKOUTS (No Jum...  

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Disclaimer:
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Niloo Beni will not be responsible or liable for any injury or harm you sustain as a result of this video.