The 4 Week Burning Leg Workout
Dec 04, 2012
Tone and sculpt your Legs in 4 weeks with this workout
The DB Front squat isn't an exercise
you see performed in a gym too often. However it is a great way to mix
some new movements into your already existing workout program. Just like
The traditional barbell Front squat having many unique benefits
that the the barbell back squat does not, the Dumbbell Front squat has
many unique benefits that the Regular DB squat does not.
First, just by holding the dumbbells in front of the shoulders causes you to sit in a more erect position lowering the amount of hip torque that is used while squatting. As a result the front quads are more involved in the movement and less stress on the lower back. So if you looking for a different way to get the teardrop effect in your legs, you cant go wrong with this movement.
Second, by using Dumbbells, the whole process in holding the weight completely changes. With a Barbell during a front squat, traditionally and with proper technique the barbell rests on the front part of the shoulders, while with the dumbbells you literally must hold them in place without resting them anywhere. This causes more work to be done due to the fact that your shoulders are in a static contracted state the entire time. More work = more muscle growth and more calories burned.
Third and the last benefit I will outline would be that the DB Front Squat is a killer core movement. You must maintain a very sturdy core to keep balanced. Your stomach and abs must be contracted very tightly in order to perform correctly. So while your goal is to have your legs do most of the work, you'll find that every muscle especially your core will be battling through each and every rep.
So the next time you train make sure to check this one exercise on to your list of Must Haves in the gym. If You are not a member sign up and login to get access to hundreds of workouts and videos like the below.
Take care,
Miek McErlane
First, just by holding the dumbbells in front of the shoulders causes you to sit in a more erect position lowering the amount of hip torque that is used while squatting. As a result the front quads are more involved in the movement and less stress on the lower back. So if you looking for a different way to get the teardrop effect in your legs, you cant go wrong with this movement.
Second, by using Dumbbells, the whole process in holding the weight completely changes. With a Barbell during a front squat, traditionally and with proper technique the barbell rests on the front part of the shoulders, while with the dumbbells you literally must hold them in place without resting them anywhere. This causes more work to be done due to the fact that your shoulders are in a static contracted state the entire time. More work = more muscle growth and more calories burned.
Third and the last benefit I will outline would be that the DB Front Squat is a killer core movement. You must maintain a very sturdy core to keep balanced. Your stomach and abs must be contracted very tightly in order to perform correctly. So while your goal is to have your legs do most of the work, you'll find that every muscle especially your core will be battling through each and every rep.
So the next time you train make sure to check this one exercise on to your list of Must Haves in the gym. If You are not a member sign up and login to get access to hundreds of workouts and videos like the below.
Take care,
Miek McErlane
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Ball Squat With Band | 3 | 12 | Legs |
| Adductor Side Steps | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Barbell Squat | 3 | 3 | Legs |
| Stiff Legged Deadlift | 3 | 6 | Legs |
| Seated Leg Curl | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Box Squat | 3 | 6 | Legs |
| Barbell Front Lunge | 3 | 8 | Legs |
| Step Ups Alternating Legs | 3 | 5 | Legs |
| Dumbbell Side Lunge | 3 | 5 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl One Leg | 3 | 10 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Deadlift | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| Barbell Squat | 3 | 8 | Legs |
| Smith Machine Front Squat | 3 | 12 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Step Ups Alternating Legs | 1 | 20 | Legs |
| Dumbbell Front Squat With Ball | 3 | 5 | Legs |
| Dumbbell Squat | 3 | 6 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 10 | Legs |
| Box Squat with Bands | 2 | 20 | Legs |
| Walking Lunge | 1 | 20 | Legs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 3 | Olympic Lifts |
| Barbell Deadlift | 3 | 3 | Legs |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| Barbell Squat With Band | 3 | 8 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 10 | Legs |
| Stiff Legged Deadlift | 3 | 8 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Sumo Squat With Band | 2 | 10 | Legs |
| Adductor Side Steps | 3 | 12 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Alternating Side Lunge | 3 | 6 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| Prone Machine Leg Curl One Leg | 3 | 12 | Legs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Power Pull/ High Pull | 3 | 5 | Olympic Lifts |
| Barbell Deadlift | 3 | 10 | Legs |
| Hang Clean | 3 | 6 | Olympic Lifts |
| Barbell Front Squat | 3 | 5 | Legs |
| Hack Squat | 3 | 10 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Smith Machine Front Squat | 3 | 12 | Legs |
| Overhead Squat | 3 | 5 | Legs |
| Barbell Squat | 3 | 6 | Legs |
| Machine Leg Press Both Legs | 3 | 15 | Legs |
| Dumbbell Front Squat | 3 | 8 | Legs |
| Stiff Legged Deadlift | 3 | 10 | Legs |
| Barbell Sumo Squat | 2 | 20 | Legs |
