workout

40 Min Home Dumbbell Legs Workout


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300-600

40 min

Dumbbells

Advanced, Intermediate

Every lower body muscle is getting worked in this home dumbbells legs workout including your glutes, quadriceps, hamstrings, calves, and more. We recommend having multiple pairs of dumbbells available to you so that you can switch up your weights depending on the movement. You’ll also need to grab a bench, box, or sturdy chair for one of the exercises. Let’s crush this leg workout together.

Warm up
Deep Squats
T Spine Rotation + Hamstring Stretch
Lateral Lunge + T Spine Rotation

Home Dumbbell Legs Workout
A1: DB Step Up x 8 each leg
A2: Quadruped Abduction x 15 each leg
B1: DB Rack and Suitcase Squat x 12
B2: Pogo Jumps / Pogo Raises x 12
C1: Elevated Side Lunge / Side Lunge x 8 each leg
C2: Staggered Dumbbell Swing x 8 each leg
D1: DB Split Iso Squat / No DB x 30 seconds
D2: ¼ Squat Side Taps x 8 each leg

Cool Down
Kneeling Hip Flexor Stretch
Lying Figure Four
Knees to Chest

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