15 Min COMPOUND LEG WORKOUT with Dumbbells at Home + Cool Down

This 15 minute lower body compound leg workout is made up of compound movements to work multiple muscles at the once. Your quads, hamstrings, glutes, and even your core will feel this one!

Don't let the shorter 15 min home workout fool you ... this workout is CHALLENGING! If you follow along with our channel you know that we never lead you astray. No fluff. No empty promises. Just efficient and effective workouts — and this leg workout is no different. DON'T SKIP THIS LEG DAY!

This follow along workout is perfect to save for those days when you have a limited amount of time and want to target the lower body.

Hang in until the end for a quick yet killer finisher, and we'll follow that up with a 4 minute cool down + stretch. Scroll down for more workout details.

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WORKOUT DETAILS
⏱️ Duration: 15 Minutes
🏋️ Equipment: 1-2 sets of dumbbells (I'm using 30 lb /13.6 kg dumbbells + 50 lb / 22.7 kg dumbbells for heavier sets.) You can get away with one set of dumbbells if needed. Mat is optional.
⏱️ Intervals: 40 Seconds work, 20 seconds rest

The exercises for this leg workout with dumbbells at home are listed below. Repeat each exercise 2x:

00:00 Get Ready!
00:20 High Squats
Repeat
02:20 1-1/2 RDL
Repeat
04:20 Sumo Deadlift
Repeat
06:20 Static Lunge R
07:20 Static Lunge L
08:20 Lateral Lunge R + Goblet Squat
09:20 Lateral Lunge L + Goblet Squat
10:20 Curtsy Lunge R + Staggered Squat
11:20 Curtsy Lunge L + Staggered Squat
12:20 Suitcase Squat Ground Pause

Finisher - Squat Drop Sets - 20/20/20
14:20 High Squats
14:40 Goblet Squats
15:00 Air Squats

15:40 Stretch + Cool Down

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!