As it is a challenging exercices to do at home and with all negatif articles telling lifters to barbell squat, woking legs can seem like an impossible aproach.We got you here a solution to get a good quad and hamstring workout at home, Takes Only an hour of your time and needs only dumbbells.

PS: Rest 4-5 training days after this workout thastart again.

If you regular training includes 3 days od pushing, pulling and legs spliting or simpling 4 muscle building spliting days, this exercise can be added easly to your sport days.

Workout Routine

6 Exercise Home Dumbbell Workout For Legs
1	Dumbbell Goblet Squat 3 Sets of “10-12” Reps, Rest 1min.
2	Dumbbell Lunge 3 Sets of “10-12” Reps, Rest 1min.
3	Dumbbell Step Up 3 Sets of 20 Reps, Rest 1min.
4	Bulgarian Split Squat 3 Sets of 10 Reps, Rest 1min.
5	Dumbbell Stiff Leg Deadlift 3 Sets of 10 Reps, Rest 1min.
6	Dumbbell Hamstring Curl 3 Sets of “10-15” Reps, Rest 1min.

[AMAZON_ADS]

Exercise 1: Dumbbell Goblet Squat

3 Sets | 10-12 Reps | 1min break

---

Exercise 2: Dumbbell Lunge

3 Sets | 10-12 Reps | 1min break

---

Exercise 3: Dumbbell Step Up

3 Sets | 20 Reps | 1min break

---

---

Exercise 4: Bulgarian Split Squat

3 Sets | 10 Reps | 1min break

---

Exercise 5: Dumbbell Stiff Leg Deadlift

3 Sets | 10 Reps | 1min break

---