5
5
LEG DAY EXERCISES
DUMBBELL WORKOUT
Leg Workout
How Many Days Per Week Should I Do Leg Workouts?
To maximize muscle growth, I suggest strength training legs at least three days per week.
Leg Workout
What Leg Exercises Should I Do If I Have Bad Knees?
Focus on low-impact exercises like glute bridges, step-ups, Romanian deadlifts, wall sits, and isometric holds.
Leg Workout
TEMPO
SQUAT
1
Targets:
Legs, quadriceps, glutes, hamstrings, inner thighs, chest and core muscles.
CURTSY
LUNGE
2
Targets:
Legs, quads, gluteus maximus, hip flexors and core.
LUNGE +
KNEE
DRIVE
3
Targets:
Legs, glutes, quadriceps, hamstrings, hip flexors, calves, adductors and core.
DEADLIFT
4
Targets:
Hamstrings, glutes, hips, calves, lower back and core.
LATERAL
LUNGE
5
Targets:
Legs, quads, outer glutes, inner thighs and hips.
1. Tempo Squat
2. Curtsy Lunge
3. Lunge + Knee Drive
4. Deadlift
5. Lateral Lunge
DO IT:
Perform for 40 seconds work, 20 seconds rest.
Screenshot
Workout
FULL Workout
Try the FULL
20-Minute
LEG DAY!
FULL Workout
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