Leg workouts with Dumbells | At home YouTube routines

Watch on YouTube: leg workout with dumbbells

Every leg workout you need to add mass, increase strength, build your quads, get a butt lift aka booty lift, and tone your thighs.

When it comes to working out legs programming plays an enormous role in getting the best results possible. The best advice I can give you is that you need to know and understand what it is you are trying to achieve. You have to truly know where you currently stand and not be influenced by myths. If you are skinny and want to build muscle you have to lift heavy and out of your comfort zone. The same goes for building strength and increasing power.

If you play a sport you need to understand that the base of your body is your legs. The stronger they are the harder you can throw, kick, lift, press, push, and jump. You also need to understand that there is a big difference between strength and power. Being strong does not necessarily make you powerful. With that said let’s discuss legs in depth with the following topics.

All about legs topics of discussion:

Leg muscles targeted:

  • Quads: These are the muscles on the front of thigh. They are mostly stimulated with exercises such as squats and leg extensions.
  • Glutes: The strongest muscle in the lower half of the body. They are in charge of hip extension and rotation of the femur. These are usually targeted with exercises such as hip thrusts, deadlifts, kettlebell and dumbbell swings, and glute kickbacks.
  • Hamstrings: These are synergist muscles aka helper muscles. They are on the back of the thigh. The help curl your leg. They are highly active during exercises such as deadlifts and leg curls.
  • Abuductors and Adductors (inner / outher thighs): These muscle allow your legs to move to the outside and the inside. You can target these muscles using loop bands and doing lateral walks, side kicks bodyweight or with a cable machine, and abduction and adduction machines.
  • Core: The reason I am not a fan of exercises such as leg extensions and leg curls is because the core is not properly engaged. When you squat and deadlift you have to engage your core for maximum efficiency. This is why the stronger your squat and deadlift the strong your core. You do not need to do situps and crunches to strengthen your abs. However, situps and crunches flex your body. The transverse abdominus is more of the stability part of the core. You should do abs as part of your workout but don’t become obsessed with them and over working them.

Common exercises for legs:

  • Barbell and dumbbell back and standard squats.
  • Front loaded barbell and dumbbell squats.
  • Deadlifts (Barbell, Dumbbell, Romanian, Deadweight)
  • Barbell and body weight hip thrusts and/or bridges
  • Barbell and DB Lunges (Split stance and bulgarian)
  • Machine based: Leg extensions, leg curls, hack squats, glute kickbacks, hip thrusts, abduction and adduction machine

The best leg day workouts to date:

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Gymming at Home YouTube Channel

Although workouts are 60-80 minutes long, they are in circuits so you can keep the workouts as short as 45 minutes. It’s up to you! Make sure you subscribe. Every other workout to date is found below with the objective in the title.

At the bottom of this page, you will also find the full workout schedule for the Gymming at Home Youtube Channel.

Full schedule on the sidebar (subscribe and turn on alerts for live Updates) -links to playlists at the bottom of this article.

All done with high intensity to sculpt and lean out.

Gymming at Home Weekly Schedule (with updated playlists):

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Other Gymming at Home with Fitness Adaptations weekly workouts at 11am:

Useful training posts to maximize your results:

Recommended equipment for YouTube home workouts:

  • Dumbbells and Kettlebells – Pairs of: 10s, 15s, 20s, 25s, and 30s (Women can go heavier if they wish depending on goals but for the most part this recommendations is more then enough for women but men can go up to 50’s and more depending on goals.)
  • Loops bands – I recommend getting a set of blue, purple, and gray. Maybe 2-3 of each.
  • Mat.
  • 16-30inch box – may be adjustable but you can also use a bench or chair.

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Frequently Asked Questions (FAQ) for Leg day:

What is the best workout for legs?

Honestly there isn’t a best workout for any muscle group. You need to look at what is the best program for the goal you are trying to achieve. From there you create workouts. If you want to improve endurance there is a specific way to train for that. If you want to build muscle, strength, or power there are different ways to do that for each goal. None of the goals I’ve mentioned are the same. Strength and power are similar but still different. If you want to build muscular endurance that is completely different. In conclusion, the best workout is the one that helps you reach your ultimate goal as part of your program.

Can I train legs everyday?

You can train any muscle everyday but recovery days are included depending on your program and the intensity with which you work out. If you train at an easy to slightly moderate intensity you don’t need a lot of recovery especially if you are doing other exercises not targeting legs. If this is the case then yes you can do legs everyday. However, high intensity endurance, muscle building, strength building, and power programs require recovery days. Recovery is the key to improving performance and being able to train at your highest potential.

What are some leg workouts?

The most popular workouts are squats and deadlifts. If you are an Olympic lifting competitor then you focus on cleans, snatches, and front squats. If you are a powerlifter you’d focus on squats and deadlifts. If you are a bodybuilder nowadays you are probably familiar with leg extensions, leg curls, glute kickbacks, hack squats, and calf raises. Me personally I stay away from isolation exercises such as leg extensions and leg curls. I stick to the big compound movements such as barbell squats and deadlifts to build my legs.

How can I workout my legs at home?

Training from home is not that difficult. All you need is a pair of dumbbells or kettlebells. The one thing you can’t do with dumbbells and kettlebells is train for maximum strength and power. You can still build a great set of legs and build stronger than average legs. However, if you want to be elite, you need to invest in an olympic rack so you can perform squats and deadlifts. Check out my Gymming at Home with Fitness Adaptations YouTube channel where I have a big library of workout videos that require dumbbells and a box or chair every one in a while.

How many squats should I do a day?

The amount of squats you do depends on the goal you are trying to achieve. Programming is a very complex thing and requires a professional to put together a program for you. You also need to understand what it means to hit a 1 rep max or a 5 rep max. If you have never done this or have no idea what it is then you’ll have a hard time understanding how reps play a role towards achieving goals. In general assuming you understand and truly know what lifting to failure is, 6-10 reps will build muscle. 3-5 reps will build strength. 1-3 reps will build power. 12 plus reps targets muscular endurance. When training to become elite these numbers get changed depending on the data gathered. These variables must change every 2-4 weeks and use strategically to get the best results. You must also take into consideration rest between workouts, sets, and exercises.

Which day is leg day?

There isn’t such a thing as leg day although most people do it on Friday. It really depends how your program is structured. Sometime’s it may seem like you do legs 3-4 times per week depending on what your sport is. Do not focus on leg day and do it when it’s best for you. I’d shoot for a day where you know you can have 1 or 2 days off depending how intense and what your goal is.

How many days a week should I do legs?

This ties back to what is your goal. If you aren’t training hard for a specific sport or goal then you can go light to moderate and do legs every single day. However, if you’re training for strength then you should limit your lifting days to 1-2 per week. Same goes for power and muscle building. If you are a normal person not doing power lifting or Olympic lifting or Crossfit, stick to 1-2x’s per week with some type of full body circuit training once a week.

Why is leg day so hard?

The legs are the biggest muscle group in the body. They require the most glycogen, water, and oxygen to work. They are also the strongest muscles. Because they can handle bigger loads, more reps, and require more oxygen they also produce the most lactic acid. You will without a doubt usually burn more calories when you have a lot of leg exercises whether you go heavy or light.

How can I build my legs fast?

Like every other question about how many times a week you should train legs, what are the best workouts, etc… you have to define what you are trying to build. Are you trying to build muscular endurance? Are you trying to increase strength and/or power? These are all very different goals. My advice is that you start training doing circuit training videos on YouTube. If you have a specific goal consult with a Professional Trainer who can guide you and create a program that is customized and specifically designed to help you reach your goal.

Does cardio count as leg day?

I would say no to this unless you are doing cardio that takes you to 80-90% of your workout capacity. This also depends on what type of cardio you are doing. Rowing for example at a high intensity can target type 2 fibers a lot more then jogging. Rowing also resembles a squat and thrust. The stairmaster hits your quads and calves a bit more. However, if you are running sprints on the treadmill to 95%-100% of your capacity in intervals this can very well count as a leg day but I’d throw in another weight lifting day during the week. Plyometric training aka jump training can also build your legs if done intense enough. But if you’re trying to gain muscle mass or strength or power jogging at a light to moderate pace will not do it for you. If that is your goal then cardio would not count as a leg day workout.

Are squats enough for leg day?

They can be. Let’s say for example you do 8 sets of Barbell Back squats with a relative heavy load followed by 8 sets of front squats with a relative heavy load and then you do sumo squats with dumbbells supersetted with squat jumps and you do 5 sets, that’s 21 sets of squats. All 3 exercises hit the legs differently and would take you nearly an hour or more to complete. Do this and that right there is a hard leg day I promise you that.

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