Leg Workout Three


Using one dumbbell that is approximately 20% – 25% of your body weight to do the exercises, the workout is one to build strength and endurance in the leg muscles. The muscles that are worked are glutes, adductor magnus, hamstrings, quads and calf muscles.


DURATION: 40 minutes

REST TIME: 1 minute

Goblet Squat – 3 x 15

Single Arm Step Ups – 3 x 12

Single Leg RDL – 3 x 12

Single Leg Calf Raises – 3 x 10

Alternative Squat Jump – 3 x 5


The use of one dumbbell on a single arm also activates core stabilisation as the weight would be loaded on one side therefore some of the exercises will improve your balance and posture in general.


Written by Oyisa Hackula

A 22 year-old Industrial Engineering Student at Nelson Mandela Metropolitan University, completing my Bachelor of Technology and I'm playing a bit of rugby there too. I'm passionate about rugby, fitness and all things that I do and put my mind too. I find a muse in how anything can be changed through consistency and persistence, maintaining an ambitious character that I want to be experienced and shared by everyone that knows me. I strongly believe in continuous improvement, nothing and no is perfect, so we should keep trying to better ourselves.


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