Try This DumbbellOnly Leg Workout


One pair of dumbbells is all you need to work your legs from every angle and build lower-body strength from home.

Gyms (remember them?) tend to be full of men who devote all their training time to their upper body and none to their legs.

Aside from giving themselves odd-looking physiques, they’re missing a training trick, because leg moves target the big muscles of your glutes, quads and hamstrings, and working these areas hits a huge number of muscle fibres, which floods your body with growth hormones.

But leg work doesn’t need to be confined to the squat rack. While lockdown keeps us away from the gym, it’s perfectly possible to train your lower body from home using just one pair of dumbbells. (If you don’t have dumbbells, use your bodyweight and up the number of reps.)

To work your legs effectively you need to use a variety of exercises. The first move in this workout works the quads, while the second targets your hamstrings.

The reverse lunge is great for developing balance and co-ordination because we are generally not used to moving backwards while controlling a weight.

Finally, the side step-up gets you moving in a different plane of motion and is great at developing those frequently overlooked glute muscles.

1. Bulgarian Split Squat

Reps: 10 each side Sets: 3 Rest: 60 secs

  1. Keep your front knee in line with your foot but make sure it doesn’t travel beyond your toes.

2. Side Lunge

Reps: 10 each side Sets: 3 Rest: 60 secs

  1. As you bend your leading knee, lower the dumb-bells until they touch either side of your foot.

3. Sumo Squat

Reps: 12-15 Sets: 3 Rest: 60 secs

  1. Keep your knees in line with your toes and your back upright.

4. Reverse Lunge

Reps: 10 each side Sets: 3 Rest: 60 secs

  1. Push off the back foot to return to the start.

5. Side Step-Up

Reps: 10 each side Sets: 3 Rest: 60 secs

  1. Step back down to the side with your trailing leg and repeat as before for all your reps before swapping sides.

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