4
4
LEG DAY EXERCISES
DUMBBELL WORKOUT
Leg Workout
How Do I Know What Weights To Use During Leg Day?
A good rule of thumb is that the last 2-3 reps of each exercise should be challenging to complete with good form.
Leg Workout
How Do I Work My Legs With Bad Knees?
Don't skip leg day - try starting with lower body isometric exercises (or holds).
Leg Workout
UNEVEN
SQUAT
THRUSTER
1
Targets:
Glutes, quads, hamstrings, back and shoulders.
STAGGERED DEADLIFT
2
Targets:
Posterior chain, hamstrings, glutes, core, and lower back
LUNGE +
ROTATION
3
Targets:
Legs, glutes, quads, hamstrings and core.
CURTSY,
REVERSE + LATERAL
LUNGE
4
Targets:
Mainly the quads and glutes, but also engages the gluteus medius, inner thighs and core.
1. Squat Thruster
2. Staggered Deadlift
3. Lunge + Rotation
4. Curtsy, Reverse + Lateral Lunge
DO IT:
Perform for 30 seconds work, 15 seconds rest.
Screenshot
Workout
FULL Workout
Try the FULL
30-Minute
LEG DAY!
FULL Workout
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