The Living Room Legs Day
Quads, hamstrings, and glutes using dumbbells. Day 3 of The Living Room Program.
Muscle Groups
Equipment
Overview
- 1Goblet squat12 reps
Hold one dumbbell at your chest. Feet shoulder-width, toes out slightly. Break parallel every rep and keep your chest tall.
- 2Romanian deadlift12 reps
Both dumbbells, soft knee bend. Hinge at the hips and push them back until you feel a strong hamstring stretch. Slow on the way down.
- 3Reverse lunge10 each leg
Step back, not forward. Front shin stays vertical and your knee tracks over your second toe. Back knee taps the floor lightly.
- 4Sumo squat12 reps
Wide stance, toes out 45°. Hold one dumbbell hanging between your legs. Drive your knees out hard as you descend and squeeze your glutes at the top.
- 5Single-leg Romanian deadlift8 each leg
Hold one or two dumbbells and hinge on one leg. Move slowly — this is a balance exercise as much as a strength one. It's fine to touch down between reps.
Goblet squat
12 reps
Hold one dumbbell at your chest. Feet shoulder-width, toes out slightly. Break parallel every rep and keep your chest tall.
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The Living Room Legs Day
Day 3 of The Living Room Program. This session covers the full posterior chain and quads in five movements, all done with dumbbells and no bench or rack required.
Two squat patterns, two hinge patterns, and a unilateral finisher. The single-leg RDL at the end is a balance and coordination challenge as much as a strength exercise. Go slow and own every rep.
Tips
On the goblet squat. This is the signature exercise of The Living Room Program. Drive your elbows between your knees at the bottom to reinforce an upright torso and deep squat position.
On the Romanian deadlift. The movement is in your hips, not your knees. Push your hips back as far as you can before lowering the weights. When your hamstrings stop you from going further, that's the bottom.
On the reverse lunge. Stepping back is gentler on the knee than a forward lunge. If your balance is shaky, do these next to a wall or the back of the sofa for support.
On the single-leg RDL. It's fine to touch your back foot down between reps while you're learning. Work toward keeping it off the ground for the full set. Use a lighter dumbbell than you think you need.
Kettlebell note. This is the best day of the week to swap in a kettlebell if you have one. Goblet squat and swings are a natural pairing here.
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