5

DUMBBELL  LEG  EXERCISES

FOR A SPICY LEG DAY!

✔ Hit EVERY muscle  group in the legs ✔ Move through ALL  planes of motion ✔ Build strength AND increase mobility

WHAT MAKES  THESE 5 LEG  EXERCISES  EFFECTIVE?

1

HINGE SWING  THRUSTER

Targets: Legs, glutes,  hamstrings, hips, quads,  lower back, abs and core. ⭐️ Modification: Hold weights at your sides.

2

LUNGE +  STAGGER

Targets: Legs, glutes,  quads (top of the thighs), hamstrings and core. ⭐️ Note, you're mostly  working the front leg in  this exercise.

3

CURTSY +  LAT LUNGE

Targets: Mainly the  quads and glutes, but  also engages the gluteus medius (outer butt and  thigh muscles), inner  thighs and core.

4

LAT WALK + LUNGE

Targets: Gluteus medius  (the outer part of your butt used for side-to-side movements), quads,  hamstrings, hip adductors  and abductors and core.

5

SQUAT  JACK

Targets: Legs, glutes,  quads, hamstrings. ⭐️ A great power + strength exercise; improves hip  mobility + cardio.

Screenshot Workout

1.  Hinge Swing Thruster 2. Lunge + Stagger 3. Curtsy + Lat Lunge 4. Lat Walk + Lunge 5. Squat Jack DO IT: 40 sec work, 20 secs rest. Repeat x 2 sets.

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