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6‑Move Dumbbell Leg Builder

No squat rack? No problem. Build stronger, more muscular legs at home with just a pair of dumbbells.

Beginner

Build Muscle

1 days/week

Home

For Everyone

8 Weeks

Workout Plan

Quads & Hamstrings

1

Kettlebell Goblet Squat

Kettlebell Goblet Squat - frame 1

Kettlebell Goblet Squat - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

You can also perform this exercise with dumbbells.

2

Dumbbell Lunge

Dumbbell Lunge - frame 1

Dumbbell Lunge - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

3

Dumbbell Step-Up

Dumbbell Step-Up - frame 1

Dumbbell Step-Up - frame 2

Dumbbell Step-Up - frame 3

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

4

Dumbbell Single-Leg Squat

Dumbbell Single-Leg Squat - frame 1

Dumbbell Single-Leg Squat - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

5

Dumbbell Stiff-Leg Deadlift

Dumbbell Stiff-Leg Deadlift - frame 1

Dumbbell Stiff-Leg Deadlift - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

6

Dumbbell Lying Femoral Thighs

Dumbbell Lying Femoral Thighs - frame 1

Dumbbell Lying Femoral Thighs - frame 2

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

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