Basic Dumbbell Leg Exercises · Achidi's Inner Circle

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Basic Dumbbell Leg Exercises

In this week’s Learning Lab we went back to the basics of leg training using just dumbbells and a bench. I broke down the three big movement patterns — squats, lunges, and hinges — and showed you different ways to set up your feet, how to hold the weights, and what each variation works best.

You’ll see:

How small changes in foot placement (like sumo, heels-elevated, or box squats) can totally change the feel of your squat.
Different ways to hold dumbbells that shift the challenge to your core, back, or legs.
Simple lunge variations — from split squats to Bulgarians — and how leaning forward vs. staying tall changes whether you hit glutes or quads harder.
The difference between a squat and a hinge (deadlift pattern) and how to nail both the two-leg and single-leg versions without wrecking your back.

👉 There’s also a sample leg workout included so you can take what you learned and put it into action right away.

Here is the program ➡️ Basic Leg Training Program

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