We don’t all want to be occupying the squat rack with never ending sets under the bar. But if we want to grow our legs, our programmes need to hit them with enough stimulus to see change, and this workout delivers the required dose.
‘If your goal is to build a strong, durable body, then skipping leg day is a big ‘no’, no matter how busy you are,’ says MH fitness director Andrew Tracey.
Tracey serves up an AMRAP (as many reps as possible) style workout combining squats, lunges, carries and deadlifts. It will fire up your quads, hamstrings, glutes and core; whilst testing your grip strength and mettle for good measure.
You’ll need 15 minutes, a heavy set of dumbbells, and a generous helping of grit.
The Workout
Tracey recommends: ‘After a thorough warm-up, set a timer for 15 minutes and work through as many high quality rounds as possible of the following quad-killing-crucible. Rest as necessary to keep your form tight, but remember— you’re on the clock here, so keep it moving.’
Begin by cleaning your dumbbells onto front of your shoulders (A). From here, drop into a front squat, until your thighs pass parallel to the ground (B), don’t go out too hot on these, you’ve got a long way to go.
After your final squat, drop your bells to your sides and get ready to lunge across the gym (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until your back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg, moving forward. Turn around at the 10m mark or continue on if you have the space.
3. Dumbbell Romanian Deadlift x 10
Lunges complete, and dumbbells still in hand, lets target those hamstrings (A). With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground (B), pinching your shoulders back and maintaining a flat back. When you feel a stretch in your hamstrings, pause and explosively return to and upright position.
If your grip will allow it, keep moving (A) Let your arms hang freely at your sides, take a deep breath into your core and begin a fast, deliberate march (B) When you reach the 10m mark, spin around, unless you have room to go all the way.
5. Dumbbell Deadlift x 10
Finally, drop your dumbbells to the floor just outside of your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet (B). Your arms should be hanging straight throughout this movement. Push through the burn to make it through to the next round.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
