There’s so much lower-body stuff to pick from that sometimes you stand in front of the free weights at the gym and can’t decide what to do. Which leg exercise with a dumbbell is best for your workout? Is it better to begin with squats? Deadlifting? Lunges?
We are available to assist. These 15 amazing dumbbell leg workouts will work your quads, hamstrings, and glutes, among other muscles. Dumbbell leg workouts range from simple movements like the goblet squat to more challenging ones like the weighted single-leg squat. You’ll find plenty of ideas for your next several lower-body workout days here.
However, be advised that this list should not be completed in one sitting as a workout. To make sure your lower body gets a proper workout, pick a few of these dumbbell leg exercises and perform them during your next gym visit. If you’re ever unsure of your skills, you can always consult a physician or physical therapist. Now that you have your weights, let’s begin lifting!
01. Dumbbell Goblet Squat
The goblet squat is comparable to a standard dumbbell squat, but it involves some adjustments to foot and weight placement. You will hold a single dumbbell (or kettlebell) at your chest and your feet will be broader and somewhat out of the way. Targeting your glutes and quadriceps, this dumbbell leg workout exercise may help you squat lower than a standard squat because the dumbbell is positioned at your chest, which some people find helps them maintain balance and keep the weight in their heels, according to the National Academy of Sports Medicine.
- Take a standing position with your toes pointing slightly out and your feet wider than shoulder-width apart. Using both hands, hold a single dumbbell at chest height.
- Push your hips back, bend your knees, and lower your body until your elbows contact your knees and your thighs are parallel to the floor (or as low as you can comfortably go) while maintaining an engaged core.
- To straighten your legs and get back to standing, apply pressure on both feet. That amounts to one rep.
02. Dumbbell Sumo Squat
Sumo squats are an effective dumbbell leg exercise that works your inner thighs and calves in addition to your hamstrings, quadriceps, and glutes. This exercise effectively works your entire lower body. Even though your legs will be very broad, your knees shouldn’t extend past your toes. To make the challenge even greater, take two dumbbells and hold one at your chest.
- Hold a dumbbell at your shoulders in each hand while standing with your feet wide apart and your toes pointed out.
- As low as you can comfortably go, bend your knees and lower your hips until your thighs are parallel to the floor. Keep your core active and your chest raised.
- Squeeze your glutes at the top and press into both feet to straighten your legs and get back to standing. That amounts to one rep.
03. Romanian Deadlift
For good reason, Romanian deadlifts are a common compound workout. The underused muscles in your butt and rear of your legs are the focus of this dumbbell leg exercise. (Many people prefer to train their quadriceps, which are located on the front of the legs, more than those muscles.) A deadlift, when performed correctly, works your upper body, back, and abs. While many perform deadlifts using a barbell, dumbbells are an equally effective tool.
- Place your feet hip-distance apart as you stand. With your arms straight, grasp a dumbbell in front of each thigh with both hands.
- Maintain a flat back and a firm core while lowering the dumbbells with control, bending your knees slightly in the process. Keep your shoulder blades back and down to avoid hunching your shoulders forward. Once you hit your shins or feel a stretch along the backs of your thighs, keep lowering the dumbbells.
- To stand up, straighten your legs and tense your glutes at the peak. That amounts to one rep.
04. Single-Leg Deadlift
(We demonstrate this exercise using a kettlebell, but you could just as easily use a dumbbell.) Apart from performing bilateral leg workouts with weights, or movements involving both legs, it’s crucial to perform unilateral leg exercises, often known as single-leg exercises. In this manner, you can ensure that each leg can function both independently and cooperatively. Similar muscle groups are worked in the single-leg deadlift as in the standard deadlift, but the emphasis is on the glute and one leg, and your core strength and balance are tested. Make sure you can do this exercise without tripping over (it’s harder than it sounds, we promise), and proceed at a comfortable, leisurely pace to keep your form, particularly if this is your first time trying the single-leg deadlift.
- Place all of your weight on your right foot as you stand. Raise your left foot off the floor and grasp a dumbbell with your left hand.
- As you raise your left leg behind you and lower the dumbbells towards the floor, lean your entire torso forward, keeping your back flat and your hips square. Throughout the movement, maintain your core engaged.
- Return to your starting posture by lowering your leg gradually and raising your torso to stand. That amounts to one rep.
- Finish the same number of reps on each side.
05. Walking Lunges
Your quadriceps, hamstrings, calves, and glutes will all benefit from this walking lunge. As you descend into each lunge, incorporate a bicep curl if you’re feeling particularly ambitious. By curling at the bottom of the lunge, you extend your time under tension—that is, the amount of time you spend in the most difficult portion of the exercise—which raises the difficulty level overall.
- Place your feet hip-width apart and stand tall. Dumbbells should be held at your sides in each hand.
- Lean forward and make a lunge with your right foot. When your rear knee is hovering just off the floor and both of your knees are bent at roughly a 90-degree angle, pause (or as low as is comfortable for you).
- Exhale and move forward into your next lunge, allowing your toes to land next to your other foot. This completes one repetition.
- Perform an equal number of reps on each side.
06. Dumbbell Swing
Take a single dumbbell and convert the typical kettlebell swing to a dumbbell swing if you don’t have a kettlebell nearby, like in the picture. You’ll train your hamstrings, abs, arms, and glutes equally as well with the same form and motion.
- Hold the dumbbell in both hands while standing with your legs shoulder-width apart and your toes pointing slightly outward.
- To reduce the weight between your legs, slightly bend your knees and push your hips back. Maintain a tight core, an open chest, and back and down shoulder blades.
- As you straighten your legs, firmly clench your glutes and press your heels down to push the weight forward. In this exercise, your arms will automatically swing forward to chest height or above your head, but your lower body and core will be doing all the effort.
- With control, let the weight to swing back between your legs. That amounts to one rep.
07. Reverse Lunge to Knee Drive
This reverse lunge to knee drive is a great way to strengthen your legs and improve your balance at the same time. The lunge section will target your leg and glute muscles, while the knee drive will test your balance and abdominal strength. This leg workout exercise can be performed with bodyweight (as shown) or, for added difficulty, dumbbells (held by your sides during the exercise).
- Take a standing position with your feet together and a weight at each side of you.
- Retrace your steps with your right foot, lowering yourself into a lunge such that your back knee is slightly elevated.
- Drive your right knee forward until it is parallel to your left hip by pushing off your right foot.
- To begin your second rep, step back into the lunge without letting your right foot touch the floor.
- Perform an equal number of reps on each side.
08. Step-Ups
Although the model isn’t seen carrying dumbbells in the picture, you can increase the weight once you’ve mastered the fundamental step-ups to further test your hamstrings, quads, and glutes. Before you begin, be sure the area you’re treading on can sustain your weight as well as the weight of your dumbbells.
- Take a stand in front of a stable chair, bench, box, or step. Dumbbells should be held at your sides in each hand. (To perform the bodyweight variation, place your hands as shown on your hips.)
- Place the left foot on the stair. To stand atop the step, shift your weight forward onto your left leg and lift off the ground. Push your right knee forward to hip level.
- Return your right foot to the ground with a gentle step. That amounts to one rep.
- Perform an equal number of reps on each side.