Build powerful, strong legs training like an athlete here…
A leg workout finisher is only as effective as the legs workout that precedes it. That said, if you’re not doing a finisher like the one I’m showing you in this video, then you’re likely leaving a lot of leg size potential on the table. Give this dumbbell legs workout sequence a try whether you are training at home or at the gym and you’ll start noticing more powerful size and strength gains in your quads and hamstrings in the next few workouts.
This leg workout finisher requires only a single set of dumbbells to complete it. We’re going to use a mechanical drop set to eke out more effort from your legs, even when you think they’ve had enough. The first leg exercise to kick this all off is the weighted jump squat. For this particular legs exercise I prefer to weight with dumbbells rather than a bar across the back of the neck. If you were to explode up enough so that the bar actually lost contact with your back ever so slightly, it’s going to come crashing back down on the back of your cervical spine. If not dangerous, I can guarantee you it’s going to be at least a bit uncomfortable.
You are to perform 8 reps of a weighted jump squat using 25 percent of your one rep max squat. The key is how you do your jump squats. Far too many people don’t jump with enough force. In order to get the most out of this you have to maximize your explosiveness. Jump into triple extension, forcing your ankles, knees and hips into full extension. Land softly and regroup, immediately and forcibly heading into your next rep.
From here, immediately go into the front squat with dumbbells racked on your shoulders. Here you want to get 10 reps. Lower yourself down as far as you comfortably can while still maintaining good form on the squats.
You are now only half way through. Proceed immediately into the weighted wall squats. Here your goal is to test your quad stamina and your overall heart. How long will you be able to stay in this ninety degree position against the wall without caving? Don’t let the dumbbells drop the minute your legs feel fatigued or start to burn. Instead, fight the urge and scratch for every second you can get.
Finally done? Not so fast, drop the dumbbells and aim to complete another wall sit unweighted for as long as you can. Your legs will actually start to shake a bit until they finally collapse and make it known that you have nothing left. Rest and regroup and perform 2 final additional sets before calling your leg workout complete.
For the best leg workouts and exercises to build big athletic quads and hamstrings, be sure to head to and get the ATHLEAN-X Training System. See how you can develop strength, size and functional power by training like a professional athlete from the coach that coaches them.
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45 comments
I wish I was man enough to call that a finisher 😳
How to get a bigger butt..?…please
Jeff sir is jacked..
Back finisher, please.
Finish this, now I can handstand 24 hours long
Weight: 25% 1RM squat split in two DB for 3 sets
03:10 8-reps Weighted DB jump squat
03:26 10-reps Front DB squat
03:54 Till failure Weighted wall sit
04:12 Till failure BW wall sit
Are u sure that’s a finisher that would be the main workout for me if I were to do it
Can you post a jumping workout? I'm a volleyball player and I work legs religiously and do some jumping exercises but would love to learn more and have more options. This looks like one of your older videos LOL. You having to squat to get in front of the camera and the darker lighting made me laugh a little. Or maybe Jesse is just a really good editor and took over. 😉
Snap crackle pop on those knees. Feel you bud!
I Couldn't listen to it. omg
Thank you. Amazing.
I tried this before my leg workout and couldn't do my legworkout after….
1:50 does he mean that you should do this for 3 sets at the end of all your leg workouts? Please help. (English is not my main language)
finisher to a leg day… what I did to be deserve it…
my leg day by itself is a finisher to the rest of the week
Nice
Love this video, Jeff.
Any chance of some advice for splits/reps for over 50s? A workout would be ideal!
What a horrible guy haha going to do these today
Translate it into Arabic or French, because I am very interested in your channel
Im scared for the wall sit😂
My phone clicked on this video when it was in my and i have legs to train today. I think my legs are trying to tell me my lef day sucks but i dunno
Brother your work will help millions. Thank you
Really nice finisher! I can hear your knees popping while squatting 🙂 mine does that too while doing heavy stuff. Is this a bad thing? (mine does not hurt).
can i do this after the 6 minutte sore thingy
My legs got wobbly just watching. Damn, I can't wait to use this!
I'll give it a try, but I don't think I'm able to perform these exercise after the workout.
3:15 Jeff, don't count the reps, make the reps count.
what if you can't even do a normal squat with just your bodyweight?
2:22 '' Because you wouldnt do that anyway '' haha
2:18
3:10
3:52
4:14
This can be the whole workout
If this is the finisher what the hell's the rest of the workout like?!!!
Thanks Brother!
You've been very influential for me in my programming. So, just wanted to say thank you.
did this man just say hold 80 lbs and wall sit?
1:32 Alright, time to test my manhood, even though I am not a man.
does wallsit works all the leg muscles and glutes?
Omg I used this for my finisher after a heavy quad base leg day could barely walk after 3rds. 😤 those wall sits though 😳. Love this guy. His stuff is so legit.
I used to shit from my ass but now I can shit from my mouth too, thank you Jeff.
I like to know Jeff weight and height? 🤷🏼♂️
3:10
Wow good job jeff but how am i supposed to walk now?
He probably shit while doing a wall sit
Jeff Cavaliere Excellent Fantastic Workout Super Strong⚡😏
Love ya and love all yours recommendations 💕🤟🏼