This 4-Part Dumbbell Workout Builds Strong Legs, While Burning Fat

·2-min read
Photo credit: RicardoImagen - Getty Images
Photo credit: RicardoImagen - Getty Images

Squats are king when it comes to filling out your jeans. But, just like the bench press, only going ass-to-grass won’t build a show-stopping body, if you want truly three-dimensional leg development, you’ve got to hit them from all angles.

This four-prong approach has you squatting, hingeing, lunging and jumping. Working from a heavy grinder to an explosive finish, the workout ensures maximal muscle recruitment and growth. After a thorough warm-up, set a timer for 20 minutes and complete as many rounds as possible, resting just 60 seconds between each round, or as necessary to keep moving at a strong pace.

1. Front Squat x 6

Clean the heaviest set of dumbbells you can muster onto the front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), before driving back up. By this point, your grip and upper back may be tiring but don’t relax. Keeping your core tight throughout is crucial.

2. Dumbbell deadlift x 12

Drop your dumbbells to your sides and with a flat back, hinge down and touch them to the ground (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.

3. Reverse Lunge x 18

Stand tall after your final deadlift, hold your dumbbells with straight arms by your sides (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Complete 12 total reps.

4. Box jump x 24

Stand in front of a box, with your feet hip-width apart (A). Jump on top, landing with both feet as softly as possible, bending your knees slightly to absorb the impact (B). Once at the top, stand up fully by extending your knees and hips. Step backward off the box, one foot at a time. Repeat.

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