Training

Dumbbell-Only Leg Day For When The Gym Is Packed

All you need to get in a good gym session is a pair of dumbbells. Even on leg day. Yes, really, just hear me out. There’s no need for a squat rack for squats when you can hold the weight beneath your chin. There’s no need for a barbell for deadlifts when you can just hold a dumbbell in each hand. And no one knows this more than @emdixonfitness. She’s come in hot with a full leg day workout using nothing but two dumbbells.

Whether it’s 6pm Monday evening and the gym’s packed or you’re new and want to get your bearings before taking on the squat rack, this workout is perfect. And we can almost guarantee you’ll be feeling it the day after.

The workout

Dumbbell squats

  • Grab a dumbbell
  • Hold it under your chin with both hands
  • Keep your feet shoulder-width apart
  • Bend your knees and squat as low as you can comfortably
  • Rise back up to the starting position

Dumbbell RDL

  • Grab a dumbbell in each hand
  • Keep your feet shoulder-width apart
  • Hinge at the hips, pushing your bum out and keeping your arms straight until they’re just below your knees
  • Drive your hips forwards as you come back up through the movement
  • Keep you back straight and your core tight

Dumbbell reverse lunges

  • Grab a dumbbell in each hand
  • Start with your hands by your sides and your feet together
  • Move one of your legs back at a distance that’s comfortable, and rest on your toes
  • Bend both knees until you’re as low as you can go
  • Your front knee should be over your toes on the floor — you should not go further than this
  • Keep your back straight and push back up through your front leg until you’re standing again

Dumbbell split squats

  • To set up grab a dumbbell in each hand and rest one foot on a bench
  • Shuffle forwards on your front foot until you’re a comfortable distance from the bench
  • Bend your front leg, keeping all of your weight on this leg
  • Then push yourself back up through the movement until you’re in the starting position

Get the outfit:

Take Home Message

If you’re not in the mood for wandering around the gym to find the machines you need to crack on with your session, there’s no better time to try out a dumbbell-only workout. And if you can’t part from the squat rack, just incorporate some of these moves into your next leg day just to mix things up a bit.

 

 

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Emily Wilcock

Emily Wilcock

Writer and expert

Emily is studying Business Management & Marketing at the University of Birmingham and is currently on her intern year. She has a keen interest in both writing and fitness, so is happy she can now combine the two. She likes to spend time with her friends, both in & out of the gym.


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