Intermediate Difficulty with Advanced Modifications provided

Work every major lower body muscle with this at-home dumbbell workout focused on legs and glutes. You’ll challenge your glutes, quads, hamstrings, calves, and more. Be sure to have a few sets of dumbbells handy so you can adjust the resistance for each move. You’ll only need weights, but you may choose to use a box, bench, or chair for some of the modifications. Let’s tackle this leg day as a team!

Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog

Legs and Glutes Workout

A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10

Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch

The post 20 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Target every major lower body muscle with this at home dumbbell workout for legs and glutes. You’ll hit your glutes, quads, hamstrings, calves, and more. Keep a few pairs of dumbbells nearby so you can adjust the weight as needed for each exercise. Let’s take on this leg day together!

Warm up
Downward Dog to Multi-planar Lunge
Overhead Squat

A1: DB Squat x 15, x 12, x 8
A2: One Leg Hip Up x 12 each
B1: Pendlay March x 60 sec
B2: One Leg Calf Raise x 15 each
C1: DB Short Step Lunge x 16
C2: One Leg Balance x 15 sec each
D1: Curtsy Lunge x 8 each
D2: Fire Hydrant + Pulse x 10/20

Cool Down
Page Turner
Side Lying Quad Stretch
V-Sit Reach

The post 30 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

This at-home dumbbell legs and glutes workout hits every major lower body muscle—including your glutes, quads, hamstrings, calves, and more. Be sure to have a few pairs of dumbbells on hand so you can adjust your weight based on the exercise. You may use a sturdy chair, bench, or box for one of the moves, but it isn’t required. Let’s tackle this leg day together!

Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog

Legs and Glutes Workout

A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10
D1: Elevated Clams / Lying x 15
D2: DB Squat + Calf Raise x 15

Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch

The post 30 Min Legs and Glutes Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Grab some weights and get ready for leg day. This dumbbell leg workout will work your entire lower body including hamstrings, quadriceps, glutes, calves, and all of the secondary muscle. We recommend having a few dumbbells on hand so that you may switch up the resistance as needed. Let’s begin!

Warm up
Hamstring Rock to Hip Pry
90-90 Hip Rotations
Kneeling T-Rotation + Shoulder Counter

Home Leg Workout

A1: Narrow DB Goblet Squat x 12
A2: Heeled Hip Ups x 15
B1: DB Deep Stationary Lunges x 12
B2: One Leg Wall Calf Raise x 12
C1: 3:1 Tempo DB RDL x 10
C2: Air Squats x 20

Cool Down
Piriformis Stretch
Downward Dog
Child’s Pose

The post 20 Min Dumbbell Leg Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

We’ll work together build and strength our lower body. This home leg workout only requires dumbbells. We do recommend having several weights available so that you can switch up the resistance depending on the exercise. If you’re ready for leg day, then let’s get started!

Warm up
Hamstring Rock to Hip Pry
90-90 Hip Rotations
Kneeling T-Rotation + Shoulder Counter

Home Leg Workout

A1: Narrow DB Goblet Squat x 12
A2: Heeled Hip Ups x 15
B1: DB Deep Stationary Lunges x 12
B2: One Leg Wall Calf Raise x 12
C1: 3:1 Tempo DB RDL x 10
C2: Air Squats x 20
D1: Cossack Squat x 20
D2: Iso One Leg Hip Up x 30 sec each

Cool Down
Piriformis Stretch
Downward Dog
Child’s Pose

The post 30 Min Home Leg Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

The HASfit Tribe does NOT skip leg day. We’re going to work your hamstrings, glutes, quadriceps (thigh muscles), and calves to completion. We recommend having several pairs of dumbbells available to you so that you can switch up your resistance depending on the exercise. This dumbbell leg workout does require a bench, box, or sturdy chair for one of the exercises so make sure to have it ready. Let’s begin!

Warm up
Deep Squats
T Spine Rotation + Hamstring Stretch
Lateral Lunge + T Spine Rotation

Dumbbell Leg Workout

A1: DB Step Up x 8 each leg
A2: Quadruped Abduction x 15 each leg
B1: DB Rack and Suitcase Squat x 12
B2: Pogo Jumps / Pogo Raises x 12
C1: Elevated Side Lunge / Side Lunge x 8 each leg
C2: Staggered Dumbbell Swing x 8 each leg

Cool Down
Kneeling Hip Flexor Stretch
Lying Figure Four
Knees to Chest

The post 30 Min Dumbbell Leg Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Every lower body muscle is getting worked in this home dumbbells legs workout including your glutes, quadriceps, hamstrings, calves, and more. We recommend having multiple pairs of dumbbells available to you so that you can switch up your weights depending on the movement. You’ll also need to grab a bench, box, or sturdy chair for one of the exercises. Let’s crush this leg workout together.

Warm up
Deep Squats
T Spine Rotation + Hamstring Stretch
Lateral Lunge + T Spine Rotation

Home Dumbbell Legs Workout

A1: DB Step Up x 8 each leg
A2: Quadruped Abduction x 15 each leg
B1: DB Rack and Suitcase Squat x 12
B2: Pogo Jumps / Pogo Raises x 12
C1: Elevated Side Lunge / Side Lunge x 8 each leg
C2: Staggered Dumbbell Swing x 8 each leg
D1: DB Split Iso Squat / No DB x 30 seconds
D2: ¼ Squat Side Taps x 8 each leg

Cool Down
Kneeling Hip Flexor Stretch
Lying Figure Four
Knees to Chest

The post 40 Min Home Dumbbell Legs Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Let’s work on our lower body today! This 30 minute legs and glutes workout will help you build strength and lean muscle. It’s designed to be done at home or in the gym with minimal equipment. You’ll need dumbbells and we recommend having several weights available so that you can switch up your weight depending on the movement. This exercise routine also requires a bench, box, or chair for one of the exercises. Ready, set, let’s go!

Warm up
Bird Dog
Adductor Rock Back
Squat to T Rotation

30 Min Legs & Glutes Workout with Dumbbells

A1: DB Bulgarian Split Squats / No DB’s x 8 each
A2: DB Calf Raise x 15
B1: DB Kickstand RDL x 8 each
B2: One Crossed Leg Hip Up x 10 each
C1: DB Side Lunge / No DB x 8 each
C2: Side Plank Clam Shell x 10 each

Cool Down
Side Lying Quad Stretch
90-90 Hip Stretch
Feet Together/Straddle Reach

The post 30 Min Legs & Glutes Workout with Dumbbells appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Advanced Modifications provided

Welcome to Leg Day! Here’s leg workout at home designed to strengthen and build lean muscle. You’ll want to have at least a couple of pairs of dumbbells available for this one so that you can switch up resistance for each exercise. You’ll also need either a chair, box, or step for a couple of the movements, so make sure you have that available. Now let’s burn out your lower body!

Warm up
Bird Dog
Adductor Rock Back
Squat to T Rotation

Dumbbell Leg Workout at Home

A1: DB Bulgarian Split Squats / No DB’s x 8 each
A2: DB Calf Raise x 15
B1: DB Kickstand RDL x 8 each
B2: One Crossed Leg Hip Up x 10 each
C1: DB Side Lunge / No DB x 8 each
C2: Side Plank Clam Shell x 10 each
D1: 3-Position Iso Squats x 45 seconds
D2: Prone Superman Raise x 15

Cool Down
Side Lying Quad Stretch
90-90 Hip Stretch
Feet Together/Straddle Reach

The post 40 Min Dumbbell Leg Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

Intermediate Difficulty with Beginner Modifications provided

You can’t spell Legendary without Leg Day! There’s no excuses with this 5 minute legs workout at home. This routine only requires a pair of dumbbells and is great for both men and women.

5 Minute Legs Workout at Home

Front Reverse Lunge / Split Squat
Dumbbell Posterior Swing
1 ¼ Squat
Sumo Stiff Leg Deadlift
Iso Air Sit / Wall Sit

The post 5 Minute Legs Workout at Home appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.