Best Leg Day Workout In 30 Minutes

How To Do Uneven Squat Thrusters

1. Stand with feet hip-width apart, knees slightly bent. Option to place a mini loop resistance band around your calves.
2. Hold one dumbbell in your left hand at your left side. Hold another dumbbell in your right hand in a front rack position at your right shoulder.
3. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
4. Then, drive through your heels, squeezing your glutes to stand tall. As you stand, perform a single arm squat thruster, pressing the weight overhead. Your right bicep should be near your right ear.
5. With control, bring the weight back down to shoulder height and repeat.

How To Do Staggered Romanian Deadlifts

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body). Option to place a mini loop resistance band around your shins.
2. Stagger your feet, so your right leg is slightly in front of your right foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Range of motion will look different for everyone.
4. Drive through your front heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to starting position.

How To Do Staggered Deadlifts and Clean Squats

1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand in front of your thighs, palms facing in towards your body.
2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs; core tight.
4. Then, drive through your heels to stand tall, bringing your left foot parallel to your right foot.
5. As you stand, bring the dumbbells up towards your chest (this is the “clean” portion of the clean squat).
6. Lower down into a squat position, lowering your hips down parallel to your knees. Both knees bent at 90 degree angles. Drive your knees out toward your outer three toes.
7. Drive through your heels to stand tall again, finding a staggered stance again by stepping your left foot back.
8. Continue this pattern, alternating one staggered deadlift with a dumbbell clean and front squat.

How To Do Alternating Reverse Lunges with Rotations

1. Start standing in a neutral position, feet hip-width apart. Hold one dumbbell horizontally at your chest.
2. Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
3. As you step your knee back, rotate your torso to the right, turning your shoulders towards your front right knee.
4. Hold for a moment, then drive through your front right heel to return to standing, rotating your torso back to center.
5. Then alternate the movement, this time stepping your right foot back into a reverse lunge and rotating your chest to the left.

Modification: Omit the rotation, performing alternating reverse lunges instead.

How To Do Split Lunges and Power Knee Drives

1. Stand with feet shoulder width apart, holding a dumbbell in your left hand in front of your left thigh.
2. Step your left leg back into a reverse lunge, keeping your right leg in place.
3. Slowly lower your hips until both knees reach a 90-degree angle, right thigh parallel to the floor. Shoulders remain stacked over hips throughout the entire exercise, torso upright.
4. Press into your front right heel to slowly lift, straightening both legs. Repeat twice, performing two split squats.
5. Then, place the dumbbell on the ground next to your right foot and explosively drive your left knee up, performing a knee drive.
6. With control, step your left foot back into a reverse lunge and bend your knees to lower to the ground, picking up the dumbbell and returning to the starting position.

How To Do Curtsy Lunges, Reverse Lunges and Lateral Lunges

1. Stand with feet hip-distance apart, holding one dumbbell in your right hand.
2. Step your right leg back into a curtsy lunge (right knee should meet left calf), right knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Then, staying low throughout the entire movement, step your left foot out slightly to the right, landing with your left foot straight behind you in a reverse lunge. Both knees are bent to 90 degrees.
4. Finally, press through your front right heel to step your right leg out to the side. As you step out with your right leg, push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
5. Then, drive off your right foot to reverse the movement, exploding back up to center and stepping your right leg back into a curtsy lunge.
6. Repeat this three-way squat sequence, performing one curtsy lunge, one reverse lunge and then one lateral lunge.