Dumbbell Only Leg Day

Keep it simple with this dumbell only leg day you can do right from your living room.

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📌 Pin this for your next home workout!

Ready to build some strong legs, girly pop? 💪🏼

You do not need a fancy gym, a million machines, or hours of free time to make progress. You just need some dumbbells and the willingness to show up consistently. Show up messy, show up tired, show up whether you're motivated or unmotivated. And then do it again the next day!

You got this! Don't overthink it. Just show up! 

And listen, if it feels uncomfortable? That's your body telling you that you're actually challenging yourself. That's where the growth happens. Celebrate that feeling and keep chasing it every single workout session! The change happens when you challenge yourself. 

Grab your dumbbells and let's get moving! I'm cheering you on. 🫶🏼

Equipment

• Dumbbells

Exercise Terms to Know

• Rep: the performance of the exercise motion once, from the initial lifting portion all the way
• Set: the performance of an exercise for the prescribed number of repetitions before stopping to rest. Please rest for 20 seconds to 1 minute between each set.
• *Next to each exercise you will see the reps and sets listed like this: # of Sets x # of Reps

Picking the Appropriate Weight Size

The weight size you select should be the weight that you can use to perform the whole set with good form and still feel like you have two additional reps left in the tank at the end.

If you feel like you could pump out another 10 reps, the weight isn’t challenging enough for you. You need to go heavier!

If you feel like you’re failing on the last rep of every set or barely making it through all the reps prescribed, the weight is too heavy and you’re probably sacrificing form. We don’t want to over or under train the muscle.

Initially, picking the right weight right off the bat will feel a little harder, and that’s okay!

At the beginning, I suggest performing a couple of warm up sets to get a feel for what weights feel appropriate for the reps prescribed. Keep going heavier until you find the weight that fits the above description (2 extra reps still left in the tank but not much more.)

Exercise Instructions

Dumbbell Reverse Lunge

1. Stand with dumbbells in both hands at your sides.
2. Extend your left leg back and lower your body on the right leg until your knee of the rear leg is almost in contact with floor.
3. Drive through the heel of the front leg to push yourself back up while simultaneously bringing the back leg forward to the starting position.
4. Complete all reps with the right leg. Then, repeat on the left.

Dumbbell Sumo Squat

1. Start with a stance wider than shoulder width. Feet should be pointed out at a 45 degree angle.
2. Clasp your hands around a single dumbbell in front of your body with arms fully extended.
3. Keeping your chest up, core activated, and back flat, push your hips back and bend your knees to lower your body towards the ground. Make sure your knees always stay in line with your toes. Don't let them cave in.
4. When your thighs are about parallel to the ground, drive through your heels to come back up. 

Dumbbell Pulsing Front Squat

1. Stand with your feet hip-width apart, holding a dumbbell in each hand at shoulder height. Keep your elbows bent and close to your body, with your palms facing inward towards your chest.
2. Push your hips back and bend your knees to lower your body towards the ground. Keep your chest up, back straight, and core engaged throughout the movement.
3. Once your thighs are about parallel to the ground, push through your heels to come back up about 1/4 of the way.
4. Lower yourself back into the squat until your thighs are, again, parallel to the ground. This is the pulse.
5. Drive through your heels again to come back up to the starting position. That's one rep. 

Standing Calf Raise

1. Stand with your feet hip width apart and your toes pointed straight ahead. 
2. Keeping your body straight, raise both heels up off the ground as high as possible, balancing on the balls of your feet. 
3. Pause, squeezing the calf muscle and then slowly lower your heels back down as far as possible without letting them rest on the floor.

Frog Pump

1. Lie down on your back on an exercise mat or other soft surface. Place the soles of your feet together with your knees butterflied out, with knees bent and feet placed about a foot or two away from your backside.
2. Flatten your lower back (lumbar spine) to the ground and place your elbows firmly on the ground on either side of your torso to stabilize your body. Hold a dumbbell on your lap.
3. Tuck the pelvis forward and under so that it is in a posterior tilt position before starting the exercise.
4. Keeping your core tight and pelvis tilted posteriorly, press the hips up into the air by squeezing the glutes strongly.
5. Raise the hips until your upper body and thighs form a straight line. Then lower yourself back to the ground without allowing the glutes to rest on the floor.

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