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Compound Leg Workout with Dumbbells at Home

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

1.3M views on YouTube · TIFF x DAN · August 2021

Squats, deadlifts and lunges for quads, hamstrings and glutes, finished with a squat drop set.

  • 20 min
  • Dumbbells
  • Intermediate
  • 9 moves

The workout

Lower body · 40s work · 20s rest

2 rounds

  1. High Squats

2 rounds

  1. 1½ RDL

2 rounds

  1. Sumo Deadlift
  1. Static Lunge · right, then left
  1. Lateral Lunge + Goblet Squat · right, then left
  1. Curtsy Lunge + Staggered Squat · right, then left

2 rounds

  1. Suitcase Squat Ground PausePause at the bottom and keep your chest up.

Finisher · 20s each, no rest

  1. High Squats
  2. Goblet Squats
  3. Air Squats

Cool down · Stretches · about 4 min

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