Dumbbell Leg Day
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No leg-press machine, no problem. This 35-minute leg day uses a pair of dumbbells and a kettlebell to hammer every part of your lower body - quads, hamstrings, glutes and calves. It is an advanced session with real volume, so expect your legs to be shaking by the finisher.
Kit for this workout
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The workout
Advanced · about 35 minutes, start to finish.
Warm-up
- Bodyweight squats - 15 reps
- Leg swings - 10 each leg
- Walking lunges - 10 steps
- Glute bridges - 15 reps
Main workout
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Goblet squat
4 rounds x 12 repsBell or dumbbell at the chest, sit deep, drive up through the heels.
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Bulgarian split squat
4 rounds x 10 each legBack foot raised on a sofa, drop straight down, up through the front heel.
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Dumbbell Romanian deadlift
4 rounds x 12 repsSoft knees, hinge the hips back, feel the hamstrings, stand tall.
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Walking lunge
4 rounds x 10 each legLong steps, back knee towards the floor, chest upright.
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Kettlebell swing
4 rounds x 15 repsExplosive hip snap, glutes do the work, flat back.
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Dumbbell calf raise
4 rounds x 20 repsRise onto the toes, pause at the top, lower slowly.
Finish with a 60-second wall sit, thighs parallel to the floor.
Coach's tip
Rest 75 seconds between rounds. Split squats are humbling - start with lighter dumbbells than you think and add load once your balance is solid.
More home workouts
Legs & glutes
Legs & Glutes Burnout
Lower-body strength & shape
Legs & glutes
Glute Band Activation
Glute strength & shape
Kettlebell
Kettlebell Strong Circuit
Power & full-body strength
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.