If you’re ready to take your leg day to the next level, we’ve got an intense lower body dumbbell workout straight from Professor Savage (@workingonmysavage on Instagram) that will challenge your strength, stability, and endurance. This workout is designed to fire up your quads, hamstrings, glutes, and core, using a combination of dumbbell leg exercises and Multi Sliders for an extra burn.
🔥 Lower Body Dumbbell + Multi Slider Blast 🔥
This dumbbell leg workout is designed to maximize muscle engagement and challenge your lower body from every angle. Grab your dumbbells and Multi Sliders, and let’s get moving.
1️⃣ Suitcase Squats – 15 reps
2️⃣ Reverse Slider Lunges – 15 reps per leg
3️⃣ Romanian Deadlifts (RDLs) – 15 reps
4️⃣ Lateral Slider Lunges – 15 reps per leg
5️⃣ Sumo Squats – 15 reps
6️⃣ Slider Hamstring Curls – 15 reps
🔥 Complete 3 rounds, resting 60-90 seconds between each.
💡 Pro Tip: Focus on slow, controlled movement—this will increase time under tension, making your muscles work harder and improving strength gains.
Why Multi Sliders Make This Workout More Effective
Adding Multi Sliders to traditional leg exercises forces your stabilizing muscles to work overtime.
A study published in the Journal of Strength and Conditioning Research (2021) found that incorporating unstable surfaces or equipment—like sliders—into strength training increases core activation and enhances lower-body function.
The Multi Slider helps reduce knee strain, increase range of motion, and intensify muscle engagement without requiring heavier weights. It's a game-changer for those looking to build strong legs without unnecessary stress on the joints.
Suitcase Squats – Build Strength and Control
Why it works: This compound movement strengthens your quads, hamstrings, glutes, and core while reinforcing good squat mechanics.
✅ Improves hip mobility and strengthens lower body muscles
✅ Enhances core stability by engaging your abdominal muscles throughout the movement
✅ Helps prevent knee pain by reinforcing proper squat form
🔥 Tip: Keep your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand at your sides to mimic carrying a heavy load.
💡 Related Read: Multi Slider: Crafting the Ultimate Total Body Trainer
Want to turn every move into a core workout? See why the Multi Slider is the ultimate full-body training tool.
Reverse Slider Lunges – Master Single-Leg Stability
Why it works: This move challenges your balance while strengthening your quads, hamstrings, and glutes.
✅ Activates your hip abductors, improving single-leg stability
✅ Helps reduce knee pain by promoting even weight distribution
✅ Builds coordination and core strength
🔥 Tip: Focus on keeping your front knee stacked over your ankle as your back foot slides back. Push up through your front foot to return to standing position.
💡 Related Read: 7 of the Best Multi Slider Exercises for Your Home Workouts
Learn how to use sliders to improve strength, flexibility, and athletic performance at home.
Romanian Deadlifts (RDLs) – Strengthen Your Posterior Chain
Why it works: RDLs target the hamstrings and glutes, improving hip mobility and lower-body function.
✅ Increases hip mobility and reduces risk of low back injuries
✅ Enhances glute and hamstring strength, essential for explosive movements
✅ Reinforces proper posture and spinal alignment
🔥 Tip: Keep a slight bend in your knees and push your hips back as you lean forward, lowering the dumbbells toward the floor. Keep your torso upright and your core tight.
💡 Related Read: 3 Supersets to Help Your Explosiveness and Functional Strength
Want to develop power and athleticism? These supersets will help.
Lateral Slider Lunges – Build Strength in Every Direction
Why it works: Unlike traditional lunges, lateral lunges target the inner thighs, hip abductors, and glutes while improving side-to-side movement.
✅ Strengthens hip abductors and prevents knee instability
✅ Improves ankle mobility, reducing the risk of ankle sprains
✅ Increases range of motion for better squat depth
🔥 Tip: Keep your feet shoulder-width apart and slide your left foot out as you lower your hips into a deep lunge.
💡 Related Read: Elevate Your Upper Body and Core Workout with These Multi Slider Upgrades
Want to use sliders for more than leg day? Try these core-focused exercises.
Sumo Squats – Boost Lower Body Strength and Mobility
Why it works: This move targets the inner thighs and glutes while increasing hip flexibility.
✅ Improves hip mobility for better range of motion
✅ Strengthens quads, hamstrings, and glutes
✅ Enhances knee stability
🔥 Tip: Stand with feet wider than shoulder-width apart, hold a dumbbell at chest level, and keep your torso upright as you squat.
💡 Related Read: 3 Supersets to Help You Improve Balance
Building strength is great, but having balance is key. These supersets help you develop both.
Slider Hamstring Curls – Maximize Hamstring Activation
Why it works: A study in the Strength & Conditioning Journal (2023) showed that slider hamstring curls activate more muscle fibers than traditional machine-based hamstring exercises.
✅ Strengthens hamstrings and glutes, reducing the risk of hamstring injuries
✅ Improves posterior chain endurance, making movements like sprinting and jumping more powerful
✅ Reduces lower back strain by reinforcing core engagement
🔥 Tip: Start in a glute bridge position, slide your feet forward, and then pull them back in using your hamstrings.
💡 Related Read: Multi Slider: Crafting the Ultimate Total Body Trainer
Learn how the Multi Slider can transform your workouts.
Tag Us in Your Workout!
Now it’s your turn! Record yourself, upload it to Instagram, and tag @workingonmysavage and @thenordstick. We’d love to see your progress!
🔥 Ready to train smarter? Grab your Multi Slider here and start pushing your limits today.
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