30-Min Unilateral Leg Day
By popular demand, here’s a 🔥 leg day you can do at home using a single dumbbell!
Equipment:
Mini-band (if available)
Medium-heavy dumbbell or kettlebell (I’m using a 20-lb dumbbell)
WORKOUT DEETS 👇
🍑 Glute Activation: 40s on // 10s rest
Donkey Kick (R)
Straight Leg Pulses (R)
Rainbow Kickback (R)
Side Lying Leg Lifts (R)
OTHER SIDE
Donkey Kick (L)
Straight Leg Pulses (L)
Rainbow Kickback (L)
Side Lying Leg Lifts (L)
30s WATER BREAK
(Grab a medium-heavy dumbbell or kettlebell!)
🦵 Unilateral Circuit 1: 45s on // 15s rest
Split Squat (R)
Lateral Lunge (R)
Side Step Goblet Squat (R)
Staggered Stance RDL (R)
Sprinter Lunge (R)
OTHER SIDE
Split Squat (L)
Lateral Lunge (L)
Side Step Goblet Squat (L)
Staggered Stance RDL (L)
Sprinter Lunge (L)
30s WATER BREAK
🦵 Unilateral Circuit 2: 45s on // 15s rest
Single Leg Calf Raise (R)
Pendulum Lunges (Forward + Reverse Lunge) (R)
Single Leg Deadlift (R)
Goblet Curtsy Lunge (R)
Half Kneel to Stand & Kick (R)
OTHER SIDE
Single Leg Calf Raise (L)
Pendulum Lunges (Forward + Reverse Lunge) (L)
Single Leg Deadlift (L)
Goblet Curtsy Lunge (L)
Half Kneel to Stand & Kick (L)
COOL DOWN
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