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25-Minute Leg Supersets Workout

Make the most of your workout time with this efficient, muscle-building LEG SUPERSETS WORKOUT! Each circuit “supersets” a lower body strength exercise with a powerful plyometric exercise to strengthen and fatigue all your major lower body muscle groups. We’ll target the thighs, quads, hamstrings and glutes — all in under 30 minutes at home!

It’s my personal favorite day of the week: LEG DAY!

Today’s lower body burnout combines some of my favorite strength exercises for legs with powerful plyometrics in a challenging SUPERSET workout.

This is a fun, efficient format for leg day. We’ll move in all planes of motion while fatiguing the lower body muscles in this effective, leg day workout at home.

two women performing a lateral lunge with a dumbbell in a superset leg workout

Leg Supersets FAQs

What Is A Superset Workout?

A superset workout pairs two different exercises back-to-back with little to no rest in between exercises (so you perform more work in less time). If you’ve done any of my strength and HIIT workouts, you’ve probably done a superset workout!

What Are The Different Types Of Supersets?

There are two types of super workouts: antagonist supersets and agonist supersets. Antagonist supersets pair exercises that target opposing muscle groups. Agonist supersets (or compound supersets) pair exercises that target the same muscle group. Today’s leg workout includes compound sets, or supersets where both the first exercise and second exercise target the same muscle group.

What Are The Benefits Of Adding Supersets To Your Fitness Routine?

Supersets are EFFICIENT. Personal trainers use superset workouts to increase the intensity of workouts by overloading a muscle group. Pairing two exercises consecutively increases the time under tension (or the amount of work that your muscles have to do) AND reduces rest time. This is beneficial for increasing muscular hypertrophy and endurance (in a short amount of time). Supersets are a great way to build muscle and burn fat at home (no gym required). I like to pair strength exercises with a powerful plyometric exercises to get both strength training and cardio in one efficient, training session.

two women performing a lunge and knee drive in a superset leg workout

25-Minute Leg Supersets Workout At Home

Squats, deadlifts, lunges and more — this lower body superset workout pairs strictly strength exercises with complementary power exercises designed to BURN OUT every muscle in your lower body!

Minimal rest means we’re increasing the intensity, making this a quick BUT efficient leg workout.

Modifications are offered to make each plyometric leg exercise high-impact or low-impact.

I suggest adding this leg superset workout to your weekly fitness routine once a week.

Workout Equipment:

Medium to heavy set of dumbbells. We are using 15-20 lb weights in this superset workout.

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We’re using 15 and 20 lb dumbbells in this lower body workout.
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Workout Instructions:

Follow along with the guided Leg Supersets Workout on YouTubeled by certified personal trainer, Lindsey Bomgren. 

The Leg Supersets Workout Looks Like This:

  • 5 Leg Supersets (2 consecutive moves per circuit, one dumbbell strength exercise and one plyo/power move)
  • Timed Intervals (30 seconds of strength immediately into 30 seconds of plyometrics, then rest 30 seconds)
  • Repeat Each Circuit x2 Sets

Workout Outline

SUPERSET ONE: Squats

  1. Strength: Goblet Squat
  2. Plyo: Goblet Squat Jack

SUPERSET TWO: Lunges

  1. Strength: Split Lunge, Right/Left
  2. Plyo: Lunge Drops, Right/Left

SUPERSET THREE: Deadlifts

  1. Strength: Double Leg Deadlift
  2. Plyo/Power: Dumbbell Snatches, Right/Left

SUPERSET FOUR: Lateral Squats

  1. Strength: Lateral Squat, Right/Left
  2. Plyo: Single Sided Skaters, Right/Left

SUPERSET FIVE: Sumo Squats

  1. Strength: Sumo Deadlift and Clean Squat
  2. Plyo: Wide/Narrow Squat Jacks

Prefer to Watch On YouTube?

youtube icon Leg Workout

10 Lower Body Superset Exercises with Weights

Goblet Squat

Targets: Legs, glutes, quads, hamstrings, hips and core.

two women performing a dumbbell goblet squat in a leg superset workout

How To Do A Goblet Squat

  1. Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Drive through your heels to stand tall and, returning to a standing position.

Goblet Squat Jack

Targets: Legs, glutes, quads, hamstrings, hips, calves and adductors (inner thighs).

A great leg exercise to add to your cardio or lower body routine (build strength AND improve your aerobic fitness).

two women performing goblet squat jacks in a leg superset workout

How To Do A Goblet Squat Jack

  1. Start standing feet shoulder-width distance apart knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum).
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Then, “jack” both legs in, pushing off the ground as you drive your hips forward to bring you to a standing position.
  4. “Jack” your legs back out and lower back into a low squat position.

Modification: Follow Rachel (on the left) and make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs. Option to also drop the weight.

Split Lunge

Targets: Legs, quads, hamstrings, butt and calves.

This single-leg exercise fatigues one side of the body while your core is also activated to maintain balance.

two women performing a split lunge in a leg superset workout

How To Do A Split Lunge

  1. Stand with feet hip-distance apart. Hold a dumbbell in each hand at your sides.
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  3. Then squeeze your left glute, keeping the weight in your front (left) heel as you push back up to a standing position, keeping your right foot in place so you can lower back down.
  4. Continue to lower and lift with your right leg back for the timed interval, switching sides (left leg) for the second set.

Lunge Drops

Targets: Legs, butt, hamstrings, hips, quads, thighs, calves and core.

two women performing lunge drops in a leg superset workout

How To Do Lunge Drops

  1. Stand with feet hip-distance apart. Shoulders are stacked over hips.
  2. Jump your right leg back into a reverse lunge position. Dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor.
  3. Explode up back to the starting position.
  4. Repeat this movement on the same leg (right leg) for the timed interval, switching sides (left leg) for the second set.

Modification: Follow Rachel (on the left) and omit the jump, replacing the lunge drop with a reverse lunge and knee drive.

Double Leg Deadlift (Romanian Deadlift or RDL)

Targets: The posterior chain or backside of the body; specifically the hamstrings, glutes and hips.

two women performing double leg deadlifts in a leg superset workout

How To Do A Romanian Deadlift with Dumbbells

  1. Start standing feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
  2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.

Single Arm Dumbbell Snatch

Targets: Legs, hamstrings, glutes, lower back, shoulders arms and core.

The single arm dumbbell snatch is a dynamic, compound exercise that works your whole body while also improving your strength and power. Again this unilateral or single-sided exercise really forces your core to work.

two women performing a single arm dumbbell snatch in a leg superset workout

How To Do A Single Arm Dumbbell Snatch

  1. Stand with feet hip-distance apart, or a little wider with a dumbbell horizontal on the ground between your feet.
  2. Hinge forward at the hips, pushing your hips back as you reach for the dumbbell between your feet with your right hand.
  3. In one explosive movement, drive through your heels to press your hips forward as you “snatch” the weight overhead with your right arm (using the momentum created by your legs and hips to move the weight overhead).
  4. Right arm should be fully extended overhead, wrist stacked over shoulder, palm facing out away from the body. Note, you shouldn’t struggle to press the weight overhead, it should be an easy extension of the move, with the majority of the work being done by your legs to create momentum.
  5. With control, lower the dumbbell down to your right shoulder, then back to the ground to return to the starting position.

Lateral Squat

Targets: Legs, quads, outer glutes (gluteus medius) and core.

two women performing a lateral squat in a leg superset workout

How To Do A Lateral Squat

  1. Start standing in a wide-stance squat, feet outside of shoulders, knees softly bent. Hold a single dumbbell at your chest.
  2. Transfer your weight into your right leg as you sit your hips back and to the right. Bend your right knee while leaving your left leg straight. Think of performing a single leg squat on your right leg while your left leg remains straight. Knees and toes point forward.
  3. Then, drive off your right foot to reverse the movement, pushing back to center to stand tall.

Single Sided Skaters

Targets: Legs, glutes (outer gluteus medius), quads, hips, calves and core (for stability and balance).

two women performing single sided skaters in a leg superset workout

How To Do A Single Sided Skater

  1. Balance on your left foot, hovering your right foot off the ground (right ankle near left ankle).
  2. Push off your left leg to bound laterally to the right, landing in a loaded skater position on your right leg. Right knee is bent, left leg is tracking behind your right (planted foot) in a skater position.
  3. Then drive off your planted right foot to bound laterally back to the left. Landing softly on your left foot, returning to the starting position.

Modification: Follow Rachel (on the left) and make this exercise a low impact lateral step rather than bound.

Sumo Deadlift and Clean Squat

Targets: Legs, hamstrings, hips, glutes, quads, outer glutes, inner thighs, abs and core.

two women performing a sumo deadlift and clean squat in a leg superset workout

How To Do A Sumo Deadlift and Clean Squat

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold a dumbbell in each hand.
  2. Perform a sumo deadlift. With a soft bend in the knees, hinge at your hips to bring your torso parallel to the ground; lowering the dumbbells along the front side of your body.
  3. Drive through your heels to stand up, returning to the starting position.
  4. As you press your hips forward to stand up, “clean” the dumbbells up towards your shoulders.
  5. Hold this front rack position as you bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  6. Drive through the heels to stand up, returning to the starting position and repeat this sequence for the timed interval.

Modification: Follow Rachel (on the left) and hold just one dumbbell.

Wide/Narrow Squat Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes (side butt), inner thighs, calves and core.

two women performing wide/narrow squat jacks in a leg superset workout

How To Do Squat Jacks

  1. Start in an athletic stance or loaded squat position, with your feet shoulder-width distance apart and a slight bend in your knees.
  2. With your chest upright and your core engaged, “jack” your feet out into a wide squat (feet are wider than your shoulders).
  3. Land softly in a low squat, touching the ground with your fingertips if you can.
  4. Then “jack” your feet into a narrow stance, feet hip-width distance apart as you stand 3/4 the way up. Bring your arms to a “T” at shoulder height.

Modification: Follow Rachel (on the left) and make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs.

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25-Minute Leg Day Superset Workout with one dumbbell pin for Pinterest

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