45 minute advanced leg workout with dumbbells and kettlebells

Here's everything you need to try our 45 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Goblet Reverse Lunge
  • DB 45 Degree Lunge
  • KB Single Leg Straight Leg Deadlift
  • Circuit 2
  • Single Arm DB Rack Tall Kneeling to Standing
  • Offset KB Squat in Lunge
  • DB Walking Lunge

Circuit 1

Complete this round 3 times.

KB Goblet Reverse Lunge

Complete 12 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

DB 45 Degree Lunge

Complete 8 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

KB Single Leg Straight Leg Deadlift

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Circuit 2

Complete this round 3 times.

Single Arm DB Rack Tall Kneeling to Standing

Complete 8 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

  • Find a stable DB front rack position
  • Move slowly with control
  • Gently plant the knee on the downward portion of the movement.

Offset KB Squat in Lunge

Complete 11 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Offset KB Squat in Lunge

Follow these cues to perform Offset KB Squat in Lunge correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor.

DB Walking Lunge

Complete 10 repetitions

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Primary
Lower Body
Squat

Coaching Tips For DB Walking Lunge

Follow these cues to perform DB Walking Lunge correctly:

  • Find natural front rack with the DB
  • Keep the front knee over the ankle and gently touch the back knee to the floor
  • Use the front leg to lift from the floor.

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This workout was made by Sean Klein

Sean Klein

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