Legs

The order, 6 exercises

1. 01 / 06

   Goblet Squat

   4 sets × 12–20

   • Main target: Quads
   • Also works: Glutes
   • Also works: Abs

   How to do it

   1. 1Hold one dumbbell vertically against your chest with both hands.
   2. 2Stand with feet shoulder-width apart, toes turned out slightly.
   3. 3Sit down between your hips, keeping your chest tall, until your thighs are at least parallel to the floor.
   4. 4Push through your whole foot to stand up.

   Full guide with form tips
2. 02 / 06

   Dumbbell Romanian Deadlift

   4 sets × 12–15

   • Main target: Hamstrings
   • Also works: Glutes
   • Also works: Lower back

   How to do it

   1. 1Stand holding dumbbells in front of your thighs, knees slightly bent.
   2. 2Push your hips back and slide the dumbbells down your legs, keeping your back flat.
   3. 3Stop when you feel a strong hamstring stretch, usually just below the knee.
   4. 4Drive your hips forward to stand tall.

   Full guide with form tips
3. 03 / 06

   Reverse Lunge

   3 sets × 10–15 per leg

   • Main target: Quads
   • Also works: Glutes
   • Also works: Hamstrings

   How to do it

   1. 1Stand holding dumbbells at your sides.
   2. 2Step one foot back and lower until your back knee almost touches the floor.
   3. 3Keep your front shin close to vertical.
   4. 4Push through the front heel to return to standing, then switch legs.

   Full guide with form tips
4. 04 / 06

   Bulgarian Split Squat

   3 sets × 8–12 per leg

   • Main target: Quads
   • Also works: Glutes

   How to do it

   1. 1Stand about two steps in front of a bench or sofa and rest the top of one foot on it behind you.
   2. 2Hold dumbbells at your sides.
   3. 3Lower straight down until your front thigh is about parallel to the floor.
   4. 4Drive through the front foot to stand. Finish all reps, then switch legs.

   Full guide with form tips
5. 05 / 06

   Standing Calf Raise

   4 sets × 15–25

   • Main target: Calves

   How to do it

   1. 1Stand on the edge of a step or thick book with dumbbells at your sides.
   2. 2Rise as high as you can onto your toes.
   3. 3Pause for a second at the top.
   4. 4Lower until your heels drop below the step.

   Full guide with form tips
6. 06 / 06

   Dumbbell Glute Bridge

   3 sets × 15–20

   • Main target: Glutes
   • Also works: Hamstrings
   • Also works: Abs

   How to do it

   1. 1Lie on your back with knees bent and feet flat, a dumbbell resting on your hips.
   2. 2Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
   3. 3Squeeze your glutes at the top for a second.
   4. 4Lower slowly.

   Full guide with form tips