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Total leg workout with Dumbells

Great leg development is a reflection of great leg training. Yes, some are blessed with genetics and are able to develop their legs beyond the average, but that does not mean that great leg development cannot be achieved with the proper training approach. Not everyone can build legs like Tom Platz, Mike Gigante, or Paul DeMayo aka Quadzilla, but we can all strive to develop our legs to the best of our genetic potential. The best exercise for overall leg development is the barbell squat. Other complementary leg exercises include the leg press, the leg extension, the hamstring curl, and a variety of others. In this post, I would like to emphasize specific dumbbell exercises to develop deep line striations and shape for the leg muscles.

Develop Deep Striations

Developing a sweeping quadriceps is the shape we all seek to achieve, but it is equally impressive to develop deep striations in the muscle through both contracting the muscles during the exercise and of course, clean eating while not on the gym floor. The hamstring development should be rounded, as is it’s a counterpart to the arm (the biceps). Deep striations should also be visible throughout the hamstring as well as the iliotibial tract, or IT band, which is the sheath of fascia upon the side of our legs. The glutes and calf muscles must also be developed to complete the balance of the legs for shape, strength, and stability.

Strong Legs Are Important

Building strong legs will help you for all of your life. I cannot stress enough how very important a strong foundation is for stability as one ages. If you keep your legs strong and flexible, you will never be restricted from doing the physical things that you wish to achieve. All the muscles trained provide stability, strength, and flexibility to the legs.

Dumbbell Leg Routine

The following is a dumbbell leg routine that you can execute both at home and at the gym. Select a dumbbell weight that is manageable yet challenging for 3 sets of 15 repetitions.

Goblet Squat: 3 sets x 15 repetitions

Step-Ups: 3 sets x 15 repetitions (on each leg)

Split Squat: 3 sets x 15 repetitions (on each leg)

Sumo Squat: 3 sets x 15 repetitions

Lunges: 3 sets x 15 repetitions (on each leg)

Stiff-leg (Romanian) Deadlift: 3 sets x 15 repetitions

Calf Raises: 3 sets x 15 repetitions

John M. DiFazio II

John M. Di Fazio II is a nutrition consultant, a personal trainer, and a massage therapist and has over 25 of experience working in the fitness industry. He was employed by Gold’s Gym for 13 years and in 2005 co-founded Remedy Fitness, a unique fitness establishment located in East Setauket, New York. While in the employ of Gold’s Gym, he was recruited into Nutritionalysis, a nutrition company based in Venice Beach, California that specialized in individualized nutrition programs, and received his certification. Excelling in the field, his clientele grew by thousands. While establishing such a full clientele in nutrition and personal training, John also graduated from the State University of New York at Stony Brook with a bachelor’s degree in philosophy and also graduated from the New School for Holistic Health & Research in Long Island, New York with a degree and a New York State license for massage therapy. For more information, visit