movement pattern—which occurs when you move your leg away from the midline of your body—you’ll also work your gluteus minimus and gluteus medius, the smaller glute muscles that make up your side butt.
You also don’t need to go overboard by adding too many exercises to your workout. In fact, the lower body dumbbell workout Fagan created below includes just four moves, but because it hits all those major movement patterns, it’ll definitely challenge your muscles. The lower body workout ramps up the intensity by focusing on unilateral, or single-leg moves, says Fagan. By working one leg at a time for the majority of these exercises, you’ll not only be doubling the amount of work time as compared to a bilateral variation , but you’ll also be challenging each side of your body individually. That’s important, since one side may be weaker than the other, which you may not notice as much if you only do two-legged moves.
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