Some days I just want a leg workout I can get through fast that still leaves my glutes burning.
That’s exactly what this dumbbell leg workout for women is, just a pair of dumbbells, a band, and 20 minutes to tone and sculpt.
So grab your weights, get your band on, and let’s go.
Banded Side Steps
I never skip a glute activation like this, and you shouldn’t either.
It feels almost too easy at first, but those little side steps wake up the muscles you’ll rely on once the weights come out, so everything after hits where it should.
Take your time and let the band do its job.
How to perform:
- Place the band around your thighs, just above your knees.
- Set your feet hip-width with a slight bend in your knees.
- Sink into a low stance and hold that height throughout.
- Step one foot out wide, then bring the other to follow.
- Keep stepping side to side, pushing your knees out, not in.
Weighted Sumo Squat
This is where the real strength work kicks in, and the sumo squat earns its spot fast.
Taking your stance wide shifts the load straight into your inner thighs and glutes, which is exactly the part most squats tend to skip over.
Sink down with control and you’ll understand why right away.
How to perform:
- Hold one dumbbell by one end with both hands, hanging down center.
- Step your feet wide with toes pointed outward.
- Lean slightly forward and keep your chest up.
- Sit your hips back and down, lowering the dumbbell toward the floor.
- Track your knees out over your toes throughout.
- Press through your heels to stand, staying angled slightly forward.
Static Reverse Lunge
Working one leg at a time has a way of humbling you, since you’ll quickly notice if one side is stronger than the other.
That’s not a bad thing though. It means each leg has to pull its own weight instead of letting the dominant side take over.
Move slow and own every rep.
How to perform:
- Hold a dumbbell in each hand at your sides.
- Step one foot back into a staggered stance, back heel lifted.
- Lower straight down, leaning slightly forward into your front heel.
- Drop your back knee toward the floor without touching down.
- Press through your front heel to rise back up slowly.
- Finish your reps, then switch legs and repeat.
B-Stance Deadlift
If deadlifts have ever felt intimidating, this version is a great way in.
Keeping one foot staggered behind lets that front leg do the heavy lifting through your hamstrings and glutes, while the back leg just keeps you steady.
Honestly, run a set with no weight first if it helps the form click.
How to perform:
- Hold a dumbbell in each hand in front of your thighs.
- Step one foot forward to carry most of your weight.
- Stagger the other foot behind, knee slightly bent for support.
- Hinge at your hips with a flat back, sending hips back.
- Lower the weights until your hamstrings stretch, not to the floor.
- Squeeze your front glute and drive your hips up to stand.
- Finish your reps, then switch legs and repeat.
Banded Glute Bridge
Now that you’re on the floor, get ready for one of my favorite glute burners.
The band keeps tension on the whole time, so your glutes never really get a break, even at the bottom of each rep.
That constant work is exactly what makes it so effective.
How to perform:
- Lie on your back, knees bent, feet flat, band above your knees.
- Hold a dumbbell on your hips for resistance, or go without.
- Press your knees outward to keep tension on the band.
- Drive through your heels and lift your hips as high as possible.
- Squeeze your glutes at the top, tucking your tailbone under.
- Lower until your lower back touches the floor, then press right back up.
Lying Banded Abduction
Do not underestimate this one based on how easy it looks.
It’s all about the mind-muscle connection, because the only way to feel it is to slow down and let your outer glutes do every bit of the work.
When that burn shows up on the sides, you know you’ve nailed it.
How to perform:
- Lie on your back with the band above your knees.
- Draw your bent knees in toward your chest, not over your hips.
- Press your lower back flat into the floor.
- Pull your knees apart, opening from your outer glutes.
- Control them slowly back together, then push right back out.
Banded Kickback
You’ve made it to the final move, so let’s finish strong.
Dropping onto all fours puts all the focus on your glutes, and that squeeze at the very top is where each rep actually counts.
Give these everything you have left. You’ve earned the burn by now.
How to perform:
- Start on all fours, hands under shoulders, band above your knees.
- Brace your core and keep your back flat.
- Extend one leg straight back against the band, squeezing your glute.
- Keep your toes pointing down and both hips facing the floor.
- Bring your knee in only until the band tension eases.
- Press back out, then finish your reps and switch legs.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
