30 Min Home Leg Workout with Dumbbells (Quads, Glutes + Hamstrings)

This home leg workout will test your endurance while building muscle tone and strength in your quads, glutes and hamstrings. Just give us 30 mins of your time and we promise to set your lower body on fire with a combination of leg exercises that you can do with one set of dumbbells. If you have multiple sets of dumbbells or an adjustable dumbbell set, grab those too so you can level up or down as needed. So get ready to work hard – let's get this leg workout with dumbbells started!

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Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

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WORKOUT DETAILS
⏱️ Duration: 30 Minutes
🏋️ Equipment: 1-2 sets of dumbbells (I'm using 30lb dumbbells + an adjustable set for the heavier deadlift sets, but you can just use the two 30lb dumbbells instead), and a mat.
⏱️ Intervals: 40 seconds work, 20 seconds rest

More Dumbbell Workouts:
💪🏽 30 Min Upper Body Workout with Dumbbells + HIIT: https://bit.ly/3dy17Te
💪🏽 40 Min Full Body HIIT Workout with Dumbbells: https://bit.ly/3fMohIo
💪🏽 45 Min Full Body Workout with Dumbbells | Tone & Sculpt: https://bit.ly/3cWaE7H
💪🏽 45 Min Ultimate Full Body Dumbbell Workout (INTENSE HIIT): https://bit.ly/3dDwVGs
💪🏽 45 Min Advanced HIIT Workout with Weights: https://bit.ly/31OXFhT

The exercises for this dumbbell leg workout at home are listed below:

0:20 - Suitcase Squat
1:20 - Reverse Lunge to Staggered Squat L
2:20 - Reverse Lunge to Staggered Squat R
REPEAT

6:20 - Sumo Squat
7:20 - Sumo Deadlift
8:20 - Romanian Deadlift
REPEAT

12:20 - Feet Elevated Narrow Goblet Squat
13:20 - Foot Elevated Front Lunge R
14:20 - Foot Elevated Front Lunge L
REPEAT

18:20 - Lateral Switch Lunges
19:20 - Curtsy Lunge R
20:20 - Curtsy Lunge L
REPEAT

24:20 - High Squats
25:20 - Lateral Squat R
26:20 - Lateral Squat L
REPEAT

FINISHER - 30 seconds each, no rest between exercises
30:20 - Goblets Squat
30:50 - Squat Pulse
31:20 - Air Squats

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!