Your Strongest Legs: 40 Min Heavy Dumbbell Lower Body Workout
Sydney Cummings Houdyshell- Duration
- 41 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~292 kcal
Quad-focused leg day in 40 minutes with heavy dumbbells and a bench: ten exercises, three rounds of each, 40 seconds on and 20 off.
After a three-minute warm-up, you work through ten exercises with three rounds of each, at 40 seconds of work and 20 seconds of rest, with 50 seconds between exercises, then cool down. Front and goblet squats, split squats, reverse lunges, step-ups, heel-elevated squats and banded squat work hit the quads hard. The video runs about 42 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with heavy dumbbells, a sturdy bench and a resistance band who want a tough, quad-focused leg day.
Who Is It Not For?
Not ideal for beginners, without heavy dumbbells or if your knees are sore: it is built on loaded squats, lunges and step-ups.
Key Benefits
Builds quad and lower body strength with heavy loads, and lets you track progress through the weights and reps you choose.
Things to Keep in Mind
Choose weights you can control, keep your knees tracking over your toes and go lighter or skip step-ups if your knees complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Step
Used in this session