Legs (dumbbells & kettlebell)

Exercises

Goblet squat (kettlebell or one dumbbell)

4 × 8–12

Targets: quads, glutes, adductors, core

Steps

1. Hold a kettlebell by the horns or one dumbbell vertically at chest height.
2. Stand with feet about shoulder-width apart and toes slightly turned out.
3. Brace your core and keep your chest tall.
4. Push your hips back slightly, then bend your knees to lower down.
5. Lower until your thighs are about parallel to the floor, or as low as you can with good control.
6. Keep your elbows close to your body and your heels flat on the floor.
7. Drive through your whole foot to stand back up.
8. Repeat with a smooth, controlled tempo.

Romanian deadlift (dumbbells or kettlebell)

3 × 8–12

Targets: hamstrings, glutes, lower back, core

Steps

1. Stand tall holding dumbbells at your sides or in front of your thighs, or hold a kettlebell with both hands.
2. Keep a soft bend in your knees.
3. Brace your core and keep your chest open.
4. Hinge at the hips by pushing them back while keeping the weights close to your legs.
5. Lower until you feel a strong stretch in your hamstrings without rounding your back.
6. Keep your spine neutral and shoulders pulled back gently.
7. Drive your hips forward to return to standing.
8. Squeeze your glutes at the top.

Reverse lunge

3 × 8–10 each leg

Targets: quads, glutes, hamstrings, balance/stability

Steps

1. Stand tall with feet hip-width apart, holding dumbbells at your sides if using weight.
2. Step one leg back into a long stride.
3. Lower until both knees are bent and the back knee moves toward the floor.
4. Keep your torso upright and your front foot flat.
5. Push through the front foot to return to standing.
6. Repeat on the same side or alternate sides.
7. Move with control and keep your balance throughout.

Bulgarian split squat (rear foot on bench or low box)

3 × 8–10 each leg

Targets: quads, glutes, hamstrings, balance/stability

Steps

1. Stand a couple of feet in front of a bench or low box.
2. Place your rear foot behind you on the bench or box.
3. Hold dumbbells at your sides or use bodyweight to start.
4. Brace your core and keep your chest upright.
5. Lower straight down by bending your front knee and back knee together.
6. Go as low as you can while keeping your front heel planted and your balance steady.
7. Push through your front foot to rise back up.
8. Complete all reps on one leg, then switch sides.

Calf raise (two dumbbells at sides)

3 × 15–20

Targets: calves

Steps

1. Stand tall holding a dumbbell in each hand at your sides.
2. Place your feet hip-width apart.
3. Rise up onto the balls of your feet as high as you can.
4. Pause briefly at the top and squeeze your calves.
5. Lower your heels slowly back to the floor.
6. Repeat for controlled reps.
7. For more range of motion, stand on the edge of a low step if it feels stable and safe.

Optional core finisher

Dead bug or plank

2–3 × 8–10 each side (dead bug)
or
2–3 × 30–45 seconds (plank)

Targets: core, trunk stability

Steps for dead bug

1. Lie on your back with arms extended toward the ceiling and knees bent at 90 degrees.
2. Press your lower back gently into the floor.
3. Slowly extend one leg and the opposite arm away from your body.
4. Stop before your lower back lifts off the floor.
5. Return to the start and switch sides.
6. Move slowly and stay controlled.

Steps for plank

1. Place your forearms on the floor with elbows under your shoulders.
2. Extend your legs behind you and lift your body into a straight line.
3. Brace your abs and squeeze your glutes.
4. Keep your hips level and avoid sagging.
5. Hold while breathing steadily.

Notes

• This workout covers the main lower-body muscle groups: quads, glutes, hamstrings, calves, and core.
• The structure includes a squat pattern, hinge pattern, and single-leg work, making it a more complete leg workout.
• Goblet squats and Romanian deadlifts handle the main bilateral work, while reverse lunges and Bulgarian split squats add stability and unilateral strength.
• Rest about 60–90 seconds between sets, and a bit longer after Bulgarian split squats if needed.
• Choose weights that make the final reps challenging while keeping your form clean.