Frida Redknapp shares home dumbbell workout for legs and glutes

Frida Redknapp, a model and mother of five, has shared a simple home workout routine for building strong legs and glutes. The 45-year-old uses just a pair of dumbbells to create effective resistance for her lower-body strength training.

Redknapp’s motivation for staying strong is her family. She emphasized the importance of strength training as she gets older. “Building muscle, keeping my bones strong and investing in my long-term health… feeling good and staying strong for myself and the people I love,” she stated. Her approach focuses on consistency over perfection.

She is not training for a specific event. “I’m not training for a season. I’m training to be strong for life,” she explained. She encourages people to show up for themselves, even for short 20-minute sessions. Redknapp prioritizes good form over heavy weights.

She shared her four go-to dumbbell exercises, starting with the lateral squat. This move requires holding dumbbells in front of the shoulders with feet set twice shoulder-width apart. The lifter shifts their weight to one leg, pushes their hips back, and lowers as far as possible while keeping the other leg straight.

Next is the split squat. With one foot stepped forward, the back heel lifts off the floor. Holding a dumbbell in each hand, the person bends their knees and shifts weight into the front leg. They lower until their back shin and front thigh are parallel to the ground before pushing through the front heel to stand up.

The squat is a fundamental exercise. Dumbbells are held on the shoulders while standing with feet hip-width apart. The lifter hinges at the knees into a squat, ensuring knees track over toes. They push back up to standing, squeezing their glutes at the top.

The final exercise is the single leg deadlift with knee drive. Standing with feet together and dumbbells at the sides, the lifter shifts weight to one leg. They hinge at the hips, raising the opposite leg behind them until their body is in a straight line. They return to the start and drive the lifted knee up to their chest before repeating.

Redknapp’s routine highlights how effective training can be done with minimal equipment. Her focus on form and consistency makes it accessible for many. The exercises target the legs and glutes for functional strength. Want to train like Liz Earle? Her PT, Michael Garry has created a 4-week training plan exclusively for members of the WH COLLECTIVE. You’ll train for just 35 minutes three times a week – Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.