Work All The Major Muscle Groups In Your Legs — With Just 5 Moves


Welcome to mbg moves! For the first installment of 2022, we're changing things up a bit with a strength-training-at-home series, from BB Arrington. Check out the full strength training at home guide here, which includes tips, advice, and insight for beginning the journey to a stronger you. Plus, tune in each week for a new at-home workout to include in your routine.

Strong legs are an important foundation for moving well and managing everyday activities. This includes standing up, sitting down, climbing stairs, and even running after your dog who got off his leash.

Because your legs can manage heavier loads, the stronger your legs, the stronger you are overall. When training your legs, it's important to remember to train the major muscles groups: quadriceps, hamstrings, and adductors.

This 5-move workout covers all your bases to build a stronger lower body. All you need is a yoga mat and a single dumbbell (go for something heavier than you would for an upper body workout) to get started!

Workout Summary

  • Time: 20 minutes
  • Equipment: Single dumbbell
  • Instructions: Complete three set of 8 to 12 reps of each exercise. Move from one exercise to the next with some rest in between.

Goblet Squat

Image by mbg creative

  1. Holding your weights, with feet just outside shoulder width, squat down.
  2. Staying low, pivot your body 90 degrees to staggered stance, split squat position.
  3. Pivot back to the squat position and pivot 90 degrees over the other shoulder to the other side’s staggered stance.

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