Leg Day, Strength & Stability

Today’s leg workout combines strength training, stability work, and just enough cardio to get your heart rate up. With two dumbbells and a mini band, you’ll fire up every major muscle in your lower body — glutes, quads, hamstrings, and core. This routine is perfect for anyone looking to build strength, improve balance, and feel that satisfying leg-day burn!

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The Workout

1. Bulgarian Split Squats

A powerhouse move for your quads and glutes. Keep your chest lifted, step far enough forward to feel stable, and lower with control.

2. Step-Up + Reverse Lunge

A great combination for strength and coordination. Step up strong through the front leg, then step back smoothly into your lunge.

3. Step Taps

Simple but effective for elevating the heart rate. Tap quickly and lightly, keeping your core braced.

4. Dumbbell Deadlift

Target your hamstrings and glutes. Hinge at your hips, keep your back neutral, and squeeze your glutes at the top.

5. Squat Hops

A low-impact cardio burner if you keep the hop small. Sit back into your squat, then pop up gently to stay light on your feet.

6. Band Airplane + Donkey (Mini Band)

A killer combo for core stability and glute activation. Control the airplane and feel the burn in the donkey kicks.

7. Side Bridge + Clam (Mini Band)

A great way to strengthen the outer glutes and obliques. Lift the hips, open the knee against the band, and stay steady.

8. Glute Bridge (Mini Band)

Finish strong with a glute bridge. Press through your heels, push knees out into the band, and squeeze at the top.

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✨ How to Structure It

Perform each exercise for 30–45 seconds (per side where needed). Rest 15–20 seconds between moves.

Complete 2–3 rounds for a full lower-body session that leaves you strong and energized.

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