As it is a challenging exercices to do at home and with all negatif articles telling lifters to barbell squat, woking legs can seem like an impossible aproach.We got you here a solution to get a good quad and hamstring workout at home, Takes Only an hour of your time and needs only dumbbells.

PS: Rest 4-5 training days after this workout thastart again.

If you regular training includes 3 days od pushing, pulling and legs spliting or simpling 4 muscle building spliting days, this exercise can be added easly to your sport days.