Single Dumbbell Leg Workout at Home [Workout Only One Dumbbell]

You may have heard that legs days are essential for increasing your body strength. There are four muscles present in our leg: quads, glutes, hamstrings, calves, etc. It is essential to train all these muscles properly because they all play an essential part in overall leg strength.

There are different types of exercises that are very beneficial in training all these muscles. But if you want to get a good result in your muscles, then you should go for a good workout plan.

You can also perform leg exercises with the help of dumbbells. It can also be performed with the help of a single dumbbell. All you have to focus on is selecting the correct plan.

Here is a plan that will help you a lot in getting a superior leg, and you can quickly implement these exercises in your workout routine.

Single Dumbbell Workout Plan

It is imperative to select a good workout plan that will help you a lot in increasing your strength. Other than that, it has been observed that people focus on wrong exercise a lot, and that is the main reason they face pain and injuries.

If you do not want to face such kind of conditions, then you should go for the correct workout plan. Therefore, we are presenting an accurate workout plan for you; these exercises will surely increase your overall strength and your metabolism:

  • Single-Leg DB Sumo Squats
  • Single DB Regular Squats
  • Single DB Calf Raises
  • Single DB Side Lunges
  • Single DB RDLs
  • Single DB Front Lunges
  • Single DB Reverse Lunges

These are the exercises that will increase your body’s metabolism, and you can boost your growth. Other than that, you can efficiently perform such kinds of exercises with the help of one dumbbell.

You should do these exercises incorrect posture. So that the leg muscles will get a complete stretch, and this will increase the blood circulation in your body.

Fundamental tips related to this workout plan

This workout plan provides you significant benefits in your overall body growth. If you want to get fast results in your body, then try to follow this inaccurate routine order.

This workout plan is completely designed according to the proper requirement of the body.

Other than that, you should try to provide the correct diet to the body while doing the exercises. It will be straightforward for you to get good results very quickly with the help of this diet.

There is a different type of diet plan available that provide that will fulfill the requirement of protein and minerals. You can quickly grab your favorite workout plan.

To conclude

These are the necessary information related to the workout plan, and it will be very beneficial for you if you follow this diet plan.

Other than that, you should focus on providing proper nutrition to your body while doing these exercises correctly. So that, it will be helpful to enhance our body strength.

Dumbbell Leg Day Workout PYRAMID Sets

Do you want to boost your leg day? Then it would be best if you tried to focus on the compound exercises for it. The main reason behind this fact is that compound exercises provide a full range of motion in your workout.

We all know that a full range of motion is significant for gaining superior results in your workout. In addition, it will be conducive for you to get strong muscles with the help of the full range of motion.

Other than that, there are many necessary things that are very crucial to be focused on while doing the leg workout.

If you focus on these exercises and these essential tips, then it will be beneficial for you to get great results in your body. Here is a complete list of the critical workout that will ensure good results in your overall body.

Full Leg Day Workout

These are the leg exercises that will ensure extraordinary benefits in your body. If you perform these exercises, then it will not be tough for you to train your legs accurately.

You should perform this workout in a pyramid form, and it means that you have to start your first set with 20 seconds, and then you should do your third set with 60 seconds.

You have to do this work out in the pyramid form; it will be elementary for you to gain good outcomes if you do it in this form.

  • HIGH SQUAT
  • ALTERNATING REAR LUNGES
  • PDF
  • CURTSEY LUNGE one side
  • CURTSEY LUNGE
  • SUITCASE SQUAT
  • LATERAL LUNGE
  • LATERAL LUNGE
  • CALF RAISES
  • STATIC LUNGE
  • SUMO SQUAT x 2 DB
  • PULSES!
  • SUMO SQUAT x 1 DB
  • PULSES!
  • SUMO SQUAT x B/W PULSES!

This is a complete workout plan that you should follow in the pyramid form. There are a lot of benefits of following the pyramid form.

The first and foremost benefit is that you will be able to provide a full range of motion to your muscles. The second most important factor is that you will be able to provide high strength in your last set more because you will not waste your whole energy in the first set because of less timing.

It is not very difficult to perform your exercises with the pyramid form; you just have to manage your timing and other necessary things if you want to follow this routine.

Most people do not want to do their exercises by counting the repetition. They want to get updated in their work, and that’s why they are opting for the pyramid form.

To conclude

These are the vital exercises that are very crucial to be performed correctly for doing well in your workout session. Other than that, you can try the pyramid form for getting fast results in your body.

There will be plenty of benefits of doing this thing because this is the best form of performing exercises correctly. So what are you looking for? Start your fitness journey fast.

4 Simple Carries for a Bulletproof Core and Back

In my observation, there is an epidemic of insufficient core strength and stability throughout the general public and fitness world, alike. Our lives revolve around sitting for prolonged periods, leading to what we’ll call the “lazy core.”

The good news is there are simple ways to improve this strength and stability. We are big fans of loaded carries at SPSC, which is exactly what I’ll prescribe here. These exercises are simple and effective. The benefits of such carries include:

  • Relief of chronic back pain
  • Improved posture
  • Activation of crucial stabilizing muscles (“wait, I have those?!”)
  • Improved protection of the spine, aka injury prevention!


Before we get into each carry, there is a theme to carries in general: bracing is stability. Bracing refers to your ability to contract your “core” muscles to maintain pressure all the way around your abdomen. When you perform these movements, act as if you have a lifting belt on (don’t actually wear it) and think about pushing against that belt through your abs, obliques and low back. Now let’s get into it.

1) Farmer’s Carry

The farmer’s carry (or farmer’s walk) can be performed using kettlebells, dumbbells, or handles made specifically for this movement. Start with a load that allows you to hold on for at least 20-50 meters at a time.

Start by deadlifting the weights off the ground, standing tall with good posture and walking at a normal or brisk pace. The focus is on maintaining posture by engaging your upper back and creating pressure in your abdomen. These work grip strength too, so increase your weights over time as you build strength.

2) Suitcase Carry

This is just like the farmer’s carry, but only loading one side. Deadlift the weight up on one side and get to walking. Work on firing those obliques to balance you out and avoid excessive leaning. I like to walk 20-30 meters, then switch arms. Each time you switch, set the weight down and deadlift it up on the other side.

3) Single Arm Rack Carry

Using just one kettlebell, get into a rack position by keeping a rigid wrist and touching your thumb to the center of your collarbone. The KB will rest on your bent arm. As you walk, you’ll have to work extra hard on one side to keep your torso upright. Keep your posture and don’t lean!

4) Bottoms Up Carry

You’ll want to start with a lighter weight on this one (15 pounds shown below). A light kettlebell works well because of the balance aspect, but a dumbbell can be used if needed. If you get proficient at this one, you can inch up the weight a little.

Get your arm to about a 90 degree angle and keep the shoulder in its socket. Walk slowly and think about tucking your ribs into your spine, sort of like the hollow body position. If you find yourself overextending your low back with your ribs poking up, re-adjust to maintain your braced position.

Grab some KBs and get to work!

-Taylor Race, co-owner and head coach at St. Pete Strength and Conditioning / SPSC CrossFit