Training at Home

Dumbbell Leg Workout at Home — No Rack Needed

A lower-body session using split squats, Romanian deadlifts, goblet squats and single-leg bridges.

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The workout

Bulgarian split squat3 × 8–15 each leg
Dumbbell Romanian deadlift3 × 8–15
Goblet squat2–3 × 10–20
Single-leg glute bridge2–3 × 10–20 each side

Visual form references

Exercise demonstrations

Open a matching demonstration in a new tab. External videos are references; Lean Protocol is not affiliated with the creators.

Bulgarian split squatVideo reference: Squat University Dumbbell Romanian deadliftVideo reference: NASM Goblet squatVideo reference: NASM Single-leg glute bridgeVideo reference: Physical-therapy demonstration

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