45 minute beginner leg workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Goblet Squat
  • Goblet Squat in Lunge
  • DB 45 Degree Lunge
  • Circuit 2
  • DB Goblet Squat In Lunge
  • DB Cross Body Straight Leg Deadlift
  • DB Reverse Lunge

Circuit 1

Complete this round 3 times.

Goblet Squat

Complete 10 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

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.

Goblet Squat in Lunge

Complete 8 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

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.

DB 45 Degree Lunge

Complete 8 repetitions

Buy Dumbbells
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.

Circuit 2

Complete this round 3 times.

DB Goblet Squat In Lunge

Complete 8 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

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.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

DB Reverse Lunge

Complete 10 repetitions

Buy Dumbbells
Primary
Lower Body
Squat

Coaching Tips For DB Reverse Lunge

Follow these cues to perform DB 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.

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This workout was made by Sean Klein

Sean Klein

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