4 Exercise Leg Circuit

Are you looking for a simple yet effective way to get your legs burning!

Look no further than incorporating a these 4 exercises into a short at home circuit.

All you need is dumbbells of your preferred weight! You can even do body weight and still feel the burn in this 4 exercise leg circuit!

In this circuit you will complete 10 reps of each exercise for 4 rounds/sets. Let's dive in!

4 Exercise Leg Circuit

1. Romanian Deadlift (RDL)

The Romanian Deadlift (RDL) is a popular exercise that primarily targets the muscles of the posterior chain, including the hamstrings, glutes, and lower back. Be sure to start with lighter weights or body weight and gradually increase the load as you become more comfortable with the movement

Exercise Guide: Step by Step

1. Start by standing with your feet hip-width apart, toes pointing forward, and a slight bend in your knees.

2. Hold a barbell or dumbbells in front of your thighs, maintaining a grip that is slightly wider than shoulder-width apart.

3. Brace your core and initiate the movement by hinging at the hips. Push your hips back while maintaining a neutral spine and allowing a slight bend in your knees. Keep your chest lifted throughout the movement.

4. As you lower the weight, focus on feeling a stretch in your hamstrings while keeping the weight close to your body. Maintain control and avoid rounding your back.

5. Lower the weight until you feel a mild stretch in your hamstrings or until your torso is parallel to the floor. Avoid going too low if it compromises your form or causes discomfort.

6. Reverse the movement by driving your hips forward and standing tall, squeezing your glutes at the top.

7. Repeat the exercise for10 reps

2. Split Squats

The Split Squat is a unilateral lower-body exercise that targets the quadriceps, glutes, and hamstrings. It also helps improve balance, stability, and overall lower-body strength.

Exercise Guide: Step by Step

1. Begin by standing with your feet hip-width apart.

2. Take a step forward with one foot, creating a long stride length. The front foot should be positioned far enough forward that when you lower your body, the knee is directly above the ankle.

3. Keep your upper body upright, with your chest lifted and shoulders relaxed.

4. Lower your body by bending the knees and hips, simultaneously lowering the back knee towards the ground. Aim to maintain an upright torso throughout the movement.

5. Lower your body until the front thigh is parallel to the ground, or as low as you can comfortably go while maintaining proper form. Ensure that your front knee does not extend past your toes.

6. Push through the front heel to drive yourself back up to the starting position.

7. Repeat the exercise for 10 reps

8. Switch to the other leg and perform 10 reps

3. Donkey Kicks

The Donkey Kick, also known as the Donkey Kickback or Glute Kickback, is an exercise that primarily targets the glutes and helps strengthen and tone the muscles of the posterior chain.

Exercise Guide: Step by Step

1. Start on all fours with your hands placed directly under your shoulders and knees under your hips. Maintain a neutral spine, with your head aligned with your spine.

2. Engage your core muscles to stabilize your torso and maintain a flat back throughout the exercise.

3. Begin the movement by lifting one leg off the ground, keeping the knee bent at a 90-degree angle. The bottom of your foot should face the ceiling.

4. Keeping the core engaged, slowly extend the bent leg backward, while maintaining the 90-degree angle at the knee. Focus on squeezing your glutes as you extend the leg.

5. Pause at the top of the movement when your thigh is parallel to the ground or when you feel a strong contraction in your glutes.

6. Lower the leg back to the starting position in a controlled manner.

7. Repeat the exercise for 10 repetitions on one side before switching to the other leg.

8. Perform 10 repetitions for each leg to ensure balanced strength development.

4. Sumo Squat

The Sumo Squat, is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It is similar to a traditional squat but with a wider stance and the toes pointed outward.

Exercise Guide: Step by Step

1. Stand with your feet wider than shoulder-width apart, with your toes pointing outward at about a 45-degree angle. Ensure that your feet are wider than your shoulders but comfortable enough to maintain stability.

2. Keep your chest lifted, shoulders relaxed, and engage your core muscles by drawing your navel toward your spine.

3. Lower your body by bending at the knees and hips simultaneously, ensuring that your knees are tracking over your toes. Imagine sitting back into a chair.

4. Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go while maintaining proper form. Avoid allowing your knees to extend past your toes.

5. Keep your weight in your heels, and maintain an upright torso throughout the movement. You should feel a strong contraction in your glutes, inner thighs, and quadriceps.

6. Push through your heels and engage your glutes and thighs to return to the starting position.

7. Repeat the exercise for the desired number of repetitions.