LEG DAY EXERCISES

BUILD STRONG LEGS

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Why are strong legs important?

✅ Prevent injury ✅ Improve athletic performance ✅ Improve posture ✅ Improve balance

What are the best leg exercises with dumbbells?

Include variations of: ✅ Squats ✅ Lunges ✅ Deadlifts

1.5 SQUAT

1

Targets: The glutes,  quads, hamstrings, hips  and core. ⭐️The half squat increases time under tension.

HANDSWITCH  SQUAT PULSE

2

Targets: The glutes,  quads, hamstrings, hips  and core. ⭐️The pulse increases  time under tension.

ECCENTRIC  SPLIT  LUNGE

3

Targets: Quads, glutes, hamstrings and core. ⭐️Slow on the way down makes this really  challenging.

LUNGE  HOLD +  CALF RAISE

4

Targets: Glutes,  hamstrings, quads, calves  and core. ⭐️ Extra 🔥 with the  lunge hold + calf raise!!

1.5  DEADLIFTS

5

Targets: The hamstrings, glutes and hips. ⭐️ The additional half  rep increases time  under tension.

DUMBBELL  SWINGS

6

Targets: Glutes,  hamstrings, hips, core,  and all the stabilizing  muscles in your back and shoulders. ⭐️ Increases heart rate!

1. 1.5 Squat 2. Squat Pulse 3. Split Lunge 4. Lunge Hold 5. 1.5 Deadlifts 6. Swings DO IT: Perform for 30 seconds work, 20 seconds rest.

Screenshot Workout

If you want  a FULL Legs on Fire Workout,  try this  35-Minute LEG DAY  AT HOME!

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