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Dumbbell Leg Workout

Updated: Apr 5

If you’re a newbie to the gym or consider yourself quite experienced, you’ll understand how important it is to train your legs. But if you are unsold on this whole leg day thing, I’m going to explain why it is important to train your lower body.

The Importance of Training Your Legs

Whether you have a goal of building your physique or lowing your body fat, leg day will play a key role in you achieving a well-balanced body. The glutes are the largest muscle in the body. If you have a goal of getting leaner, or building the lower body muscles, because of how big the muscle is.

Training the legs will help you expend lots of calories because they’re such big muscles. The calories you expend will depend on the types of leg exercises you do and also the goal of the program. If you have a goal of bodyfat reduction, training the lager muscles in the body alongside the right nutrition plan and overall movement, your overall calories expenditure will be much greater than a bicep and tricep workout.

It’s in your best interest to train your legs to a good standard if you want to improve your overall body composition. Big comping exercises like the deadlift and the squat, are great for not just strengthening your legs but your whole body including your core.

For a well-balanced physique and overall strength development, training the legs is key. When setting out a leg workout within your training program you need to factor in recovery, especially if you want to train your lower body multiple times. Ensuring you have enough recovery will allow you to perform better in your sessions rather than struggle through a session due to lack of recovery.

How do you Structure a Leg Workout?

There are multiple ways in which you can go about this, you can do a pull based workout followed by a push workout later in the week. You can mix quads and hamstrings in the same session and priorities one over the other, the options are endless. Depending on what you would like to achieve from your leg training and your overall training goal will dictate how you go about structuring your personal training plan. However, you need to make sure that you train both the quads and posterior chain, doing with will help accomplish structural balance and help you to avoid injury.

Achieving structural balance will help you gain equal strength, from left to right and front to back. To do this it’s a good idea to include some single leg training, single le training will allow you to iron out muscular imbalances and injury prevention. Mastering single leg exercises and the more simple movements will allow you to build a solid foundation to then move on to more advanced exercises.

To Squat or not to Squat?

Don’t be disheartened if you cannot do this movement, it takes time to perfect the technique. You might need to take a few steps back and learn the split squat first.

Common problem you might have when doing a squat is limited range or discomfort. Not being able to squat with full range could be tightness in the hips or ankle mobility. If it is ankle mobility a quick fix could be to elevate your heels

Some people body type doesn’t favour the squat I if your quite tall doing a squat might not be the most comfortable movement. There are many variations to a squat and alternative movements you can do that will help you achieve stronger and leaner legs.


I hope you have found this dumbbell leg workout useful and now have a better understanding of training your legs using dumbbells. If you have any questions please do get in touch

Square Mile Fitness Team

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