This home leg day has 5 exercises and 16 sets in all. It's part of the 5-day home dumbbell and home push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Leg Day Workout Example
An example home leg day for quads, hamstrings, glutes and calves with dumbbells, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Goblet squatQuads, glutesSwap: Leg press | 4 | 10 to 15 | 1.5 to 2 min | 1 to 3 |
| Dumbbell Romanian deadliftHamstrings, glutesSwap: Single-leg Romanian deadlift | 3 | 10 to 12 | 1.5 to 2 min | 1 to 3 |
| Reverse lungesQuads, glutesSwap: Split squats | 3 | 10 per leg | 1.5 min | 1 to 2 |
| Glute bridgeGlutes, hamstringsSwap: Single-leg glute bridge | 3 | 10 to 15 | 1 min | 1 to 2 |
| Single-leg calf raiseCalvesSwap: Two-leg calf raise on a step | 3 | 10 to 15 per leg | 1 min | 0 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells
- you have about 45 to 55 minutes for the workout
- you want one workout for quads, hamstrings, glutes and calves with dumbbells
The home lower body day example trains the same muscles for a home upper lower week, with the Bulgarian split squat and the dead bug.
Common questions
How long does the home leg day take?
The home leg day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the lower body warm-up.
Why does the home leg day start with the goblet squat?
In the home leg day, the goblet squat is the biggest lift, working your quads and glutes, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the single-leg calf raise come at the end, with 1 minute of rest.
What can I use instead of reverse lunges in the home leg day?
The listed swap is split squats. It trains the same muscles (quads and glutes), so you can make the change and keep the rest of the home leg day the same.
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