One Dumbbell, Full Leg Day Routine<br /><br />1. Dumbell Goblet Squat (Wide Goblet Squats) - By keeping your feet wide, it strengthens the adductors and glutes, and stimulates concentration inside the thighs and hips.<br /><br />2. Dumbell Goblet Squat (Narrow Goblet Squats) Sit with your feet wide and develops the bottom of the thigh by giving strong stimulation to the outer part of the vastus lateralis.<br /><br />3. Dumbbell Stiff-Leg Deadlift<br /><br />- Perform legs almost wide and lower your upper body to deeply stretch and contract the hamstrings and glutes<br /><br />4 Dumbbell Split Squat<br /><br />- Extend one leg forward and develop the Quadriceps and Glutes simultaneously and strengthen the balance ability.<br /><br />5. Dumbbell Leg Curl<br /><br />- Strengthen hamstrings by placing dumbbells on your ankle and raising your knees.<br /><br />Recommended: 3 sets each, 10-12 servings Rest between sets: 60 seconds
