30 minute advanced leg workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute advanced leg workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Goblet Kickstand Pistol Squat
  • Offset KB Staggered Stance Straight Leg Deadlift
  • KB Front Rack Walking Lunge
  • Wide Stance Crush Grip DB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Goblet Kickstand Pistol Squat

Complete 11 repetitions

Coaching Tips For Goblet Kickstand Pistol Squat

Follow these cues to perform Goblet Kickstand Pistol Squat correctly:

  • Try and use the front leg as much as able
  • The back leg will act as support and lift some of the weight
  • The front knee can move forward here
  • Keep the torso angle as upright as possible.

Offset KB Staggered Stance Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Offset KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset KB Staggered Stance Straight Leg Deadlift correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

KB Front Rack Walking Lunge

Complete 26 meters

Coaching Tips For KB Front Rack Walking Lunge

Follow these cues to perform KB Front Rack Walking Lunge correctly:

  • Find a stable front rack position
  • Keep the front knee above the ankle
  • Gently touch the back knee to the floor
  • Use the front leg to lift from the floor.

Wide Stance Crush Grip DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Wide Stance Crush Grip DB Straight Leg Deadlift

Follow these cues to perform Wide Stance Crush Grip DB Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Fold into the hips, feeling tension in the hamstrings.

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This workout was made by Sean Klein

Sean Klein

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