30 minute beginner leg workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner leg workout with dumbbells and kettlebells at home. 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
  • DB Goblet Squat In Lunge
  • Goblet Squat
  • KB Narrow Stance Squat
  • Circuit 2
  • DB Goblet Reverse Lunge
  • Goblet Squat in Lunge

Circuit 1

Complete this round 3 times.

DB Goblet Squat In Lunge

Complete 8 repetitions

The dumbbell goblet squat in lunge is an excellent unilateral squatting variation, especially for beginners just learning the lunge position.

Benefits of DB Goblet Squat In Lunge

The main benefit of the dumbbell goblet squat in lunge is the strength gained in the uni-lateral movement pattern / the legs. It can also promote hip and knee stability.

How To Do DB Goblet Squat In Lunge

  1. Start in a stable top of lunge position with the feet hip width apart and the weight at the chest.
  2. Move the back knee towards the floor with control, gently touching the floor with the knee.
  3. Keep a fixed torso angle throughout.
  4. Use predominantly the front leg to come back to the starting position.

Coaching Tips For DB Goblet Squat In Lunge

Follow these cues to perform DB Goblet Squat In Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Goblet Squat

Complete 10 repetitions

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

KB Narrow Stance Squat

Complete 10 repetitions

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Circuit 2

Complete this round 3 times.

DB Goblet Reverse Lunge

Complete 8 repetitions

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Goblet Squat in Lunge

Complete 8 repetitions

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

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This workout was made by Sean Klein

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