Sure, chicken may be a staple of your muscle-building diet—it is an excellent source of lean protein, after all—but that doesn't mean your lower limbs should bear any resemblance whatsoever to a chicken's legs.

But in the case that your legs are a little on the scrawny side, don't worry: We've got you covered with this dumbbell circuit to build some impressively strong hamstrings, glutes, and quads. Grab a pair of dumbbells and fire things off with a starting round of single-leg Romanian deadlifts and dumbbell Romanian deadlifts, which will test your hamstrings and hip mobility as you work on your grip strength. Finish the set with a pair of reverse lunges (perfect for hitting your entire leg) and some no-holds-barred dumbbell front squats—those'll give you that final burn in your quads for extra muscle definition.


You'll do this workout as a circuit, meaning you'll do each exercise consecutively without rest. Once you've completed all exercises, rest for 30 seconds. Repeat the whole circuit for 5-10 rounds.

Depending on your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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