The lower body plays a major role in our daily lives, providing stability when walking, bending, and carrying heavy objects. Having a strong lower body is essential, but fortunately, you don't need a gym to build muscle. This dumbbell-only glute workout will help you get started.

The routine features six exercises that target the glutes and lower body, using a pair of standard dumbbells or a pair of the best adjustable dumbbells. The trainer demonstrates each move on her Instagram, showing how to efficiently build strength and muscle without the need for a barbell rack or other large gym machines.

The workout, designed by popular online fitness trainer Kayla Itsines, consists of three rounds and will feel demanding, so it's important to focus on developing proper form and following Itsines' demonstration. Remember to take rest periods between exercises and rounds to allow your muscles to recover and perform optimally.

This dumbbell routine combines compound movements and isolation exercises to help build lower body strength and muscle.

The mix of squats, lunge, and deadlifts work key muscle groups like the glutes, quads, and hamstrings, while the pulse and donkey kick exercises add a layer of muscular endurance and help target specific areas like the glutes.

One of the great things about this lower body workout is that anyone can try it. All exercises have a size of dumbbell that you are comfortable lifting, and as long as you feel up to the challenge, you are good to go.

If you have access to multiple weights or adjustable dumbbell sets, you can introduce progressive overload by increasing the weight after one round to give your muscles an extra challenge.

Another reason to evaluate this workout is that it mimics movements used in everyday life, such as squats, bends, and lunges, which can help increase functional fitness.

Targeting the muscles involved in these movements can improve strength and stability in actual tasks such as lifting, carrying, and climbing stairs. In addition, incorporating unilateral exercises also improves balance and coordination, which are important components of functional fitness.

If you are looking for additional strength training, there are many routines available that target muscle groups throughout the body. We also stress the importance of maintaining good mobility to improve performance and reduce the risk of injury.

In keeping with the lower body theme, we recommend trying the following three mobility exercises before and after the Itines lower body workout.