30-Minute Leg Day Workout For Women

How To Do A Front Lunge And Reverse Lunge

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged. Hold a dumbbell in each hand at your sides, palms facing your body.
2. Step your right foot forward in a front lunge, aiming to bend both knees at a 90-degree angle, making your front (right) thigh parallel to the floor.
3. Press through your front heel to return to standing.
4. Then, perform a reverse lunge on the right leg by stepping the right foot behind you, lowering until you find a 90-degree angle in both knees, this time left thigh is parallel to the floor.
5. Press through the front left heel to return to standing a repeat this sequence.

How To Do A 4-Pulse Reverse Lunge And 4-Pulse 80/20 Squat

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Step your right foot back into a reverse lunge, lowering until you find a 90-degree angle in both knees. Front left thigh is parallel to the floor.
3. Stay loaded in this reverse lunge as you pulse for a four-count, rising up an inch and lowering back down an inch.
4. Then, drive through the front left heel to pull the right leg up to meet the left. Find a staggered-stance — 80% of your weight in your front left foot, 20% of your weight in your back right toe.
5. Stay loaded in this staggered squat stance as you pulse for a four-count, rising up an inch and lowering back down an inch.

How To Do A 1.5 Squat

1. Stand with feet hip-width apart, toes pointing straight ahead or slightly angled out away from the body. Hold a dumbbell in each hand at your sides, palms facing your body. Option to front rack the dumbbells at your shoulders to perform a front squat.
2. With your weight in your heels, sit your hips back, lowering your hips down until they are parallel with your knees and bent at a 90-degree angle.
3. Then, drive through your heels to raise halfway up. Hold for a second before lowering back down into the bottom of the squat.
4. Then, drive through your heels to return to the starting position, squeezing your glutes to stand tall.

How To Do A Squat Hold And Pulse

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Hold one dumbbell at your chest.
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. Stay loaded in this squat stance as you pulse, rising up an inch and lowering back down repeatedly.

How To Do A Squat And Calf Raise

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Hold one dumbbell at your chest in a goblet hold.
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, drive through your heels to stand tall, squeezing your glutes.
4. As you stand, perform a calf raise by lifting your heels off the ground.

How To Do A Single Leg Deadlift

1. Start standing with feet hip-width apart, knees slightly bent. Transfer your weight into your right foot and kickstand or float your left foot off the ground. Balancing on your right leg.
2. Hold one dumbbell in your left hand (opposite hand as balancing leg), palm facing your body.
3. With your right knee bent, hinge at your hips (hip flexors), extending your left leg long behind you as you lower the dumbbell down towards the ground; balancing on your right leg. Keep your hips square to the mat.
4. You should feel a good stretch in your right hamstring (back of your right leg) at the bottom of this movement. Range of motion looks different for everyone.
5. Then drive through your front right heel, squeezing your glutes and hamstrings to push your hips forward and return to the starting position. Bringing your floating back left leg up to meet your right leg again.

Modification: Option to place your free hand on a wall, countertop or chair for balance support. Or kickstand your left foot on the ground performing a staggered deadlift.

How To Do A Dumbbell Tap Back And High Pull

1. Start in a staggered-stance — 80% of your weight in your front right foot, 20% of your weight in your back left toe. Hold a dumbbell in your left hand near your left hip.
2. Hinge forward at the hips, pushing your hips and butt back as you perform a deadlift — neck in line with your spine, flat back, and belly button pulled back towards your spine. Engage your core.
3. Then, drive through your front right foot, to push your hips forward; pulling your back left toe/hip forward, square and in line with your front right toe/hip. Simultaneously using the momentum from your hips to pull the dumbbell up towards your left shoulder.
4. With control lower the dumbbell back to the starting position and repeat this deadlift to high pull movement.

How To Do A Deadlift Squat

1. Start standing with feet hip-width apart, holding one dumbbell in each hand with your grip just outside your legs (overhand grip).
2. Stand tall with a flat back and neutral spine. Your shoulders should be back and down.
3. With knees bent, hinge at your hips (hip flexors). Think of pressing your hips back and down towards the wall behind you, as you lower the dumbbells down the front of your legs. The dumbbells should remain in contact with your legs for the entire range of motion.
4. Rather than keeping the legs only slightly bent as you would in a Romanian Deadlift, bend the knees more to perform a deadlift squat.
5. Once you’ve reached the bottom (mobility looks different for everyone), drive through your heels, squeezing your glutes and hamstrings to push your hips forward and return to the starting position.

How To Do Sumo Squats And Heel Lifts Or Calf Raises

1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell at your chest.
2. 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.
3. At the bottom of your sumo squat, perform a heel lift by rising onto your toes. Keep your torso upright, core engaged.
4. Drive through your toes, squeezing your glutes and pulling your inner thighs together to stand tall.
5. Drop your heels back down to the mat and repeat.

How To Do A Sumo Squat And Heels Walk In

1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance).
2. 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.
3. Maintain this loaded sumo squat stance as you pivot your heels in towards you to take a “step” in, toes facing out. Pivot again to bring the toes pointing forward. Think, “heels in, toes in, heels in, toes in.”
4. Then, reverse the movement by sending the toes out, then the heels out to “step” back out. Think, “toes out, heels out, toes out, heels out.”

How To Do A Sumo Squat

1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold two dumbbells between your legs (or one dumbbell at your chest).
2. 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. Aim to tap the heads of the dumbbells to the mat.
3. Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.