Tone and Tighten

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Free weight leg workout

Free weight leg workout

September 29, 2015 |

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 free weight dumbbell barbell leg workout tone tighten

Have you added weights to your strength training routine yet? Resistance training is the only way to increase lean muscle in your body. This, in return, boosts your metabolism, burns more fat, and contributes to that “toned and tightened” look that most of us are after. Today I am sharing one of my favorite leg routines that you can do with free weights. So grab your dumbbells/barbells/plate weights and let’s get to work!

Screen Shot 2015-09-29 at 10.46.14 PMPersonally I do this routine in the gym with a combination of dumbbells, barbells, and even some of the plate weights. However, you can do all of these exercises at home if you have the right dumbbells. Here are the ones that I have at my house – I love them because they are super versatile and relatively inexpensive!
 
The Workout
 
Walking Plate Lunges – 10 Lunges each leg
overhead lunge
Hold a plate (or dumbbell or even barbell) above your head while performing alternating walking lunges. Great for the quads and glutes as well as the core and shoulders!

Goblet Squats – 20 reps
goblet squat
No better exercise than squats for the butt! Dumbbells or kettlebells for this one.

Repeat three times and then move on.

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Bench step-ups – 10 each leg
barbell bench step up
Elevate your game by performing step ups on to a bench or stair with a fixed barbell across your back.

Hip thrusters – 20 reps
barbell hip thrust
Works best with a barbell or a plate weight. Concentrate on really contracting your glutes to raise your hips up towards the ceiling.

Repeat three times and then move on

picture divider tone and tighten

Curtsy lunge – 10 each leg
curtsy lunge
Adds lateral movement and slight rotation to the lunge to kick on the hip abductors (outside of the hips). Try it either holding dumbbells or with a bar across your shoulders.

Heel Raises – 30 reps
weighted heel raise
Just because we can’t forget about the lower leg! Holding dumbbells results in a bigger burn in the calf muscles – you get bonus points for doing it off the edge of a stair!

Repeat 3 times and then you’re done!!

 
CONGRATULATIONS! YOU CRUSHED IT!
 
Check out more great workouts that you can do in the gym:
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Make it happen,
 
Jared
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Filed Under: Butt, Circuit Workout, For Moms, Gym Workout, Intermediate Workouts, Legs, Strength Training, Weights, Workout

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