5
5
DUMBBELL
LEG
EXERCISES
DUMBBELL
LEG
EXERCISES
FOR A SPICY LEG DAY!
FOR A SPICY LEG DAY!
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?
Leg Day
1
HINGE SWING
THRUSTER
Targets:
Legs, glutes,
hamstrings, hips, quads,
lower back, abs and core.
⭐️ Modification:
Hold
weights at your sides.
Leg Day
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.
Leg Day
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.
Leg Day
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.
Leg Day
5
SQUAT
JACK
Targets:
Legs, glutes,
quads, hamstrings.
⭐️ A great power + strength exercise; improves hip
mobility + cardio.
Leg Day
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.
Full Workout
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