LegsLean Legs
A 40-minute dumbbell leg session covering quads, hamstrings, glutes and calves. Goblet squats build the squat pattern, Romanian deadlifts load the hamstrings, alternating lunges and step-ups add single-leg work, leg press adds volume, and jumping lunges finish with 20 explosive reps.
Lean Legs at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Dumbbells (a bench helps)
- Muscles worked
- Quads, Hamstrings, Glutes, Calves
- Category
- Legs
- Made for
- Everyone
- Price
- Free
6 exercises in Lean Legs
- 1Goblet Squat4 × 12
- 4 × 10
- 3Alternating Dumbbell Lunge3 × 12
- 3 × 12
- 5Leg Press4 × 12
- 6Jumping Lunge3 × 20
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Lean Legs
Rest 90 seconds on the loaded work, 60 on the rest. Step-ups only count when you drive through the top foot rather than pushing off the trailing leg. Save the jumping lunges for last — they are the finisher, and doing them early wrecks the rest.
Lean Legs — questions
How long does Lean Legs take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Lean Legs?
Dumbbells (a bench helps). The session is built around Goblet Squat, Dumbbell Romanian Deadlift, Alternating Dumbbell Lunge and more, and every exercise comes with a demo video in the GymiaFit app.
Is Lean Legs suitable for beginners?
Lean Legs is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Lean Legs work?
Quads, Hamstrings, Glutes, Calves. 6 exercises, starting with Goblet Squat, Dumbbell Romanian Deadlift, Alternating Dumbbell Lunge.
Is Lean Legs free?
Yes. Lean Legs is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Lean Legs into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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