- Home Workouts
Leg Day is one of my favorite training days!
You don’t need a fancy squat rack and leg press machine to see lower body strength gains. Leg workouts at home can be just as effective.
All you need for this 30-Minute Leg Day Workout for women is a set of dumbbells.
Bonus — using dumbbells or free weights engages your small, stabilizing muscles in ways that gym equipment typically doesn’t. Try performing a single leg deadlift, pictured below, with a dumbbell in each hand. Hello core and balance!
I personally love having these power block adjustable dumbbells (adjustable from 5-50 lbs) as part of my home gym so I can challenge myself to go heavy on leg day.
When it comes to leg day, I like to start with the basics — squats, deadlifts and lunges.
These three leg exercises are classics for a reason – they each hit the quads, glutes, and hamstrings in a slightly different way, so you get a well-rounded workout by combining them.
Plus, if you’ve been doing my workouts for a while, you know I like to put a few spins on classic exercises. We’re adding some pulses and calf raises to these moves in this leg workout.
This depends on what the rest of your training routine looks like. I personally focus on lower body workouts 1-2 days a week. As a group fitness instructor the majority of my workouts tend to be total body workouts, but I love split training muscle groups when I can.
What’s important to note is that lifting weights builds muscle by breaking down the muscle that already exists. So you want to make sure to give your muscles time to recover after a workout.
Go heavy! I’m using 10 lb dumbbells in this workout video. With my extra baby bump weight 10 lb dumbbells are currently challenging for me, but if I wasn’t pregnant I’d be reaching for 15 lb dumbbells.
That being said, if you’re a beginner or recovering from an injury, you always can drop the weights and use just your body weight. You’ll still challenge your leg muscles.
The goal of this leg day workout is to work your lower body muscles to fatigue through weight training. So if you get to the last few reps, and you’re not struggling to complete them, that’s a sign you need to pick up heavier weights next time!
Leg workouts are important for EVERYONE, but I especially love strength training for women (especially those still building confidence in the gym).
Women tend to be relatively stronger in their lower bodies than their upper bodies (NCBI) so leg workouts can feel really empowering!
Leg workouts are also really effective because they’re hitting multiple large muscle groups, meaning you get major calorie-burn for your buck.
YES — with the note that every body, and pregnancy, is different. Of course you should be cleared by your doctor or midwife for exercise. But you know your body best; modify and take breaks as needed.
I personally dropped my weights several times throughout this workout and performed the leg exercises with just my bodyweight (and added baby weight).
I filmed a Facebook Live video which you can find in this post explaining a couple ways you can know if an exercise is still safe for you to do as your pregnancy progresses. If you have any concerns, or if you’re starting a fitness program for the first time, please consult your doctor or midwife.
This 30-Minute Leg Day For Women is ALL LEGS and ALL STRENGTH TRAINING.
Leg workouts are great for overall strength training and weight loss, because they engage one of your biggest muscle groups, meaning you get major calorie-burn.
You’ll use a set of dumbbells to challenge your entire lower body. Targeting your glutes, hamstrings, quads, calves and core. Click here to jump to the Leg Day Workout video.
The goal is to fatigue and break down the lower body muscles to build strong, lean legs.
Medium-to-heavy dumbbells, or a set of both medium and heavy dumbbells.
I’m personally using 10 lb dumbbells for this workout video and would suggest 8-20 lb dumbbells depending on your fitness level.
Follow along with the leg day workout video at the top of this post. This lower body workout consists of 4 circuits — squats, lunges, deadlifts, sumo squats.
Each circuit targets a specific lower body muscle group:
You’ll perform approximately 10 to 12 reps per exercise, and repeat each circuit x 2 sets to close it out before moving onto the next circuit.
I’ll be sweating with you through each rep and giving you proper form and motivation along the way.
How to Lunge:
How to Squat:
How to Deadlift:
How to Sumo Squat:
This post does include affiliate links and I do earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.