Move · Videos · Strength · 14 min

14-Minute Standing Lower-Body Dumbbell Workout, No Floor Work

14-Minute Standing Lower-Body Dumbbell Workout, No Floor Work — video by fitbymik Play · 14:20

Video by fitbymik on YouTube · Open on YouTube

A quick all-standing leg session: a short warm-up, then goblet squats with side steps, pulsing lunges, side lunges, plie pulses, staggered deadlifts, curtsy lunges and sumo half-lifts, plus a cool-down. Go lighter, skip the weights or hold a chair if you need to.

  • 14 min
  • All levels
  • Low impact (no jumping)
  • dumbbells
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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: high knees with reach and pull, wide squats with a twist, then alternating hamstring reaches. 0:42
  2. Goblet squats with a side step: hips down and back with a long spine, stepping each way. 2:22
  3. Reverse lunge pulses, then shift forward onto the front leg to pulse; left leg back, then the right. 3:23
  4. Side lunges, reaching the dumbbell down toward the ankle with your chest open and hips back. 5:18
  5. Plié pulses: feet wide and turned out from the hips, knees pressing back, pulse low then stand. 6:23
  6. Staggered deadlifts, right foot forward: hinge at the hips with a flat back, sending the glutes back. 7:21
  7. Curtsy lunge to knee lift, left leg back; tap the toe down first if you need help with balance. 8:22
  8. Other side: staggered deadlifts with the left foot forward, then curtsy lunges with the right leg back. 9:16
  9. Sumo squat half lifts: wide stance, toes turned out, knees pointing the same way as your toes. 11:23
  10. Cool-down: forward fold with a gentle sway, then a standing quad stretch on each leg and deep breaths. 12:22

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Send your hips down and back and keep your spine long as you squat
  • In staggered deadlifts hinge at the hips and keep your back flat
  • Keep your knees pointing the same way as your toes in sumo squats

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Lower back takes loadstaggered deadlifts, lunge-to-hinge leg lifts
  • Hips takes loadsquats, lunges, staggered deadlifts, sumo pulses
  • Knees takes loadgoblet squats, reverse, side and curtsy lunges
  • Wrists & hands movesholding dumbbells
  • Ankles & feet moveslunges, one-leg holds
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Lighter or no dumbbells; hold a chair; tap the toe down before the knee lift

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by fitbymik; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety