Uploaded July 2020 | Updated September 2026, 2 weeks ago
In this video we go over 23 dumbbell only leg exercises that you can use to create a well rounded leg workout! Hit every leg muscle with these functional exercises that take you through different movement patterns that you don’t typically see in many leg workouts. Check below for my sets and reps recommendations when creating your own leg routines!
For Hypertrophy (Muscle growth)
Pick 2-3 exercises per muscle group you want to work
3-4 Sets | 8-15 Reps | :30-:60 rest between exerc. | 3-4 second tempo on the descent
For Muscle Tone (Circuit training/Cardio)
Pick 2-3 exercises per muscle group you want to work
3-5 Rounds | 10-25 Reps | :60 rest at the completion of each round
|QUADS|
Heel elevated squat (0:37)
Jump squat (0:45)
Cossack squat (0:53)
Sumo squat (1:01)
Bulgarian squat (1:09)
Step up (1:17)
Lunge Pulse (1:25)
Quad dominant lunge (1:33)
Pistol squat (1:41)
|HAMSTRINGS|
Deficit deadlift (1:49)
Romanian deadlift (1:57)
Single leg Romanian deadlift (2:05)
Good morning (2:13)
Prone hamstring curl (2:21)
Straight leg bridge (2:29)
|GLUTES|
Reverse lunge (2:37)
Curtsy lunge (2:45)
Mantis get up (2:53)
Staggered deadlift (3:01)
Glute bridge (3:09)
Feet elevated glute bridge (3:17)
Hip thrust (3:25)
Single leg hip thrust (3:33)
Leave any questions down below, drop a like and subscribe for more videos! Support the channel and check out our merch here: bit.ly/ApparelCVF
Thanks for watching!
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DISCOUNTS
AMAZON fitness products I HIGHLY RECOMMEND | bit.ly/AmazonCVF
SAVE 10% at CHECKOUT on my FAVORITE supplements | bit.ly/XenduranceCVF
SAVE 10% w/ CVF10 on the BEST workout earbuds! | bit.ly/ESCSounds
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POPULAR PLAYLISTS
High Intensity Home Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Follow Along Stretch Routines | bit.ly/StretchRoutines
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SOCIALS
Instagram | bit.ly/InstaCVF
Facebook | bit.ly/FbookCVF
Email | constantlyvariedfitness@gmail.com
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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In this video we go over 23 dumbbell only leg exercises that you can use to create a well rounded leg workout! Hit every leg muscle with these functional exercises that take you through different movement patterns that you don’t typically see in many leg workouts. Check below for my sets and reps recommendations when creating your own leg routines!
For Hypertrophy (Muscle growth)
Pick 2-3 exercises per muscle group you want to work
3-4 Sets | 8-15 Reps | :30-:60 rest between exerc. | 3-4 second tempo on the descent
For Muscle Tone (Circuit training/Cardio)
Pick 2-3 exercises per muscle group you want to work
3-5 Rounds | 10-25 Reps | :60 rest at the completion of each round
|QUADS|
Heel elevated squat (0:37)
Jump squat (0:45)
Cossack squat (0:53)
Sumo squat (1:01)
Bulgarian squat (1:09)
Step up (1:17)
Lunge Pulse (1:25)
Quad dominant lunge (1:33)
Pistol squat (1:41)
|HAMSTRINGS|
Deficit deadlift (1:49)
Romanian deadlift (1:57)
Single leg Romanian deadlift (2:05)
Good morning (2:13)
Prone hamstring curl (2:21)
Straight leg bridge (2:29)
|GLUTES|
Reverse lunge (2:37)
Curtsy lunge (2:45)
Mantis get up (2:53)
Staggered deadlift (3:01)
Glute bridge (3:09)
Feet elevated glute bridge (3:17)
Hip thrust (3:25)
Single leg hip thrust (3:33)
Leave any questions down below, drop a like and subscribe for more videos! Support the channel and check out our merch here: bit.ly/ApparelCVF
Thanks for watching!
-----
DISCOUNTS
AMAZON fitness products I HIGHLY RECOMMEND | bit.ly/AmazonCVF
SAVE 10% at CHECKOUT on my FAVORITE supplements | bit.ly/XenduranceCVF
SAVE 10% w/ CVF10 on the BEST workout earbuds! | bit.ly/ESCSounds
-----
POPULAR PLAYLISTS
High Intensity Home Workouts | bit.ly/CrossFitWODs
Fitness Product Reviews | bit.ly/FitnessProductReviews
Follow Along Stretch Routines | bit.ly/StretchRoutines
-----
SOCIALS
Instagram | bit.ly/InstaCVF
Facebook | bit.ly/FbookCVF
Email | constantlyvariedfitness@gmail.com
-----
I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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