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30-Minute Dumbbell Leg Workout

By: Lindsey Bomgren, CPT | May 12, 2025

Build strong, defined legs with this dumbbell leg workout at home. Each circuit includes a strength exercise, plyometric exercise and isometric hold. This combination of exercises builds muscle, improves athletic performance and strengthens the muscles and ligaments surrounding the knee and hip joints.

Jump To Workout

Strength, power and stability – get it all in this 30-minute dumbbell leg workout.

You loved the Strength, Power and Isometrics Workout in my Stronger 25 program. This challenging and effective format is one of the best ways to train at home with limited time and equipment.

Each circuit in today’s dumbbell leg workout includes three exercises, each of which benefits the body in a different way:

  • Strength exercise: promotes muscle growth and increases metabolism.
  • Power exercise: improves speed, power and athletic performance.
  • Isometric exercise: improves joint stability and muscular endurance.

I’ll also challenge you to complete both bilateral and unilateral leg exercises. This combination of lower-body exercises is a well-rounded way to train the legs at home using just a set of dumbbells.

two women performing a goblet squat with dumbbells as part of dumbbell leg workout

Workout Specifics

Build leg strength, endurance, power and control with this 30-minute dumbbell leg workout.

This is a complete workout targeting every muscle group in the lower body: the quads, hamstrings, glutes, calves and thighs.

Add this quick leg workout to your home workout plan 1-2 times per week to build and maintain strength in the lower body.

Workout Equipment:

Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 15-20 lb dumbbells in today’s workout.

Option to add a mini loop resistance band (discount code: NML) and/or plyo box (or sub a bench/chair).

Workout Instructions:

Follow along with the guided Dumbbell Leg Workout on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.

Your Workout Looks Like This:

  • 5 Circuits
  • 3 Exercises Per Circuit (Strength, Power, Isometrics)
  • Timed Intervals (perform each strength exercise for 40 seconds of work, 10 seconds rest; perform each power exercise for 30 seconds of work, 10 seconds rest; perform each isometric exercise for 20 seconds of work, 10 seconds rest)
  • Repeat Each Circuit x2 Sets

Workout Outline

CIRCUIT ONE: 

  1. Strength: Goblet Squat
  2. Power: Goblet Squat Jack
  3. Isometrics: Squat Hold

CIRCUIT TWO: 

  1. Strength: Split Lunge
  2. Power: Step Ups
  3. Isometrics: Lunge Hold

CIRCUIT THREE: 

  1. Strength: Staggered Deadlift
  2. Power: Staggered Swings
  3. Isometrics: Single Leg Deadlift Hold

CIRCUIT FOUR: 

  1. Strength: Lateral Squat
  2. Power: Lateral Lunge and Dumbbell Clean
  3. Isometrics: Lateral Lunge Hold and Calf Raise

CIRCUIT FIVE: 

  1. Strength: Hip Thrust
  2. Power: Single Leg Hip Thrust
  3. Isometrics: Hip Thrust Hold

1. Goblet Squat

Targets: Quads, glutes, hamstrings, inner thighs (hip abductors), chest and core.

two women performing goblet squats as part of dumbbell leg workout

How to Do a Goblet Squat

  1. Stand with your feet shoulder-width apart. Hold a dumbbell vertically at your chest, elbows tucked in (goblet hold). Place a resistance band six inches above your knees and engage your core.
  2. Inhale as you bend your knees and sit your hips back (as if sitting down in a chair). Aim for 90-degree bends at each knee, focusing on pushing your knees out (not letting them cave in). Keep your torso in an upright position.
  3. Exhale as you press through your heels to stand tall, driving your hips forward to return to a standing position.

2. Goblet Squat Jack

Targets: Glutes, quads, hamstrings, hips, calves and adductors (inner thighs).

two women performing a goblet squat jack with dumbbells in a leg workout

How to Do a Goblet Squat Jack

  1. Stand with your feet shoulder-width apart and knees slightly bent, holding a single dumbbell at your chest (vertically so dumbbell is touching your collarbone and sternum). Place a resistance band six inches above your knees and engage your core.
  2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
  3. Then, “jack” both legs in, pushing off the ground as you drive your hips forward to bring you to a standing position.
  4. “Jack” your legs back out and lower back into a low squat position.

Modification: Make this a low impact exercise by stepping one foot out at a time rather than jumping or “jacking” the legs.

3. Split Lunge (Dumbbell Lunges)

Targets: Quads, glutes, hamstrings, core and calf muscles.

two women performing split lunges as part of dumbbell leg workout

How to Do a Dumbbell Lunge

  1. Stand with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
  2. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle. Front thigh is parallel to the floor.
  3. Then squeeze your left glute, keeping the weight in your front (left) heel as you straighten your left knee, pushing back up to a standing position.

4. Step Up

Targets: All three parts of the glutes — the gluteus maximus, gluteus medius and gluteus minimus.

woman performing step ups and woman performing split lunges in a dumbbell leg workout

How to Do a Step Up

  1. Start standing, feet shoulder-width apart, core tight and engaged.
  2. Step your right foot up onto a bench or chair, planting your right heel firmly on the surface.
  3. Using the muscle in your right glute (rather than momentum from your left leg), press through your right heel to stand tall.
  4. With control, slowly lower your left foot down to touch the ground, returning to the starting position.

Modification: Perform a reverse lunge and knee drive rather than step ups.

5. Staggered Deadlift

Targets: Legs, glutes, hamstrings, hips, lower back and core.

two women performing staggered deadlifts as part of dumbbell leg workout

How to Do a Staggered Deadlift (B-Stance Deadlift or B-Stance Romanian Deadlift)

  1. Stand with your feet hip-width apart, knees slightly bent. Hold dumbbells in each hand in front of your thighs, palms facing in towards your body.
  2. Stagger your feet, so your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
  3. Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs. Range of motion will look different for everyone.
  4. Drive through your front right heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall.

6. Staggered Swing

Targets: Glutes, hamstrings, hips, core and all the stabilizing muscles in your back and shoulders.

two women performing staggered swings in a dumbbell leg workout

How to Do a Staggered Swing

  1. Stand with your feet shoulder-width apart. Find a staggered stance. Your right leg is slightly in front of your left foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front right foot, 20% in your back left toe. Both toes facing forward.
  2. Hold a dumbbell in your left hand (the opposite hand of the foot that is forward).
  3. With a slight bend in your knees and weight in your heels, hinge at your hips, pushing your butt back towards the wall behind you. Let the dumbbell swing between your legs (in a ‘hike’ motion) to start the swinging movement.
  4. Drive through your front right foot to stand tall, pushing your hips forward as you squeeze your glutes to swing the dumbbell up to shoulder height. Think long, loose arms (your arms are just a vehicle for moving the dumbbell, your hips and glutes generate the power).
  5. As the dumbbell begins to descend, think of catching the weight with your hip hinge loading the glutes and hamstrings. The front right leg will have a greater hinge doing the majority of the work to control the weight.

7. Lateral Squat

Targets: Glutes (gluteus medius), quads, hip adductors (inner thighs), hamstrings and core.

two women performing lateral squats as part of dumbbell leg workout

How to Do a Lateral Squat

  1. Start standing, feet wider than shoulder-width apart (lateral squat stance), with your toes pointed slightly outward. Hold one dumbbell vertically at your chest (goblet hold).
  2. Sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
  3. Then, drive off your right foot to reverse the movement, pushing back to center as you stand tall.

8. Lateral Lunge and Dumbbell Clean

Targets: Gluteus medius (the outer part of your butt used for side-to-side movements), quads, hamstrings, hip adductors and abductors, hip flexors, calves and core.

two women performing a lateral lunge and clean in a dumbbell leg workout

How to Do a Lateral Lunge and Dumbbell Clean

  1. Stand with your feet under hips, holding a dumbbell in your left hand.
  2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
  3. Drive off your right foot to reverse the movement. As you stand, clean the dumbbell up towards your left shoulder.
  4. As you clean the dumbbell up to the shoulder, you have the option to add a balance element by driving your right knee towards your chest.
  5. Hold for a moment, then lower the right foot back to the starting position and repeat.

Modification: Omit the balance knee drive.

9. Hip Thrust

Targets: Glutes (both the gluteus maximus and gluteus medius), hamstrings and hip adductors.

two women performing hip thrusts as example of dumbbell leg exercises

How to Do a Hip Thrust

  1. Sit in front of a bench or chair, feet shoulder-width apart and planted on the floor. Then rest your upper back on a bench. Hold one dumbbell at your hips, resting on your hip bones.
  2. Press through the heels to lift your hips (or thrust your hips) until your knees, hips and shoulders form a straight line. Squeeze your glutes and keep your abs drawn in so you don’t overextend your back during the exercise.
  3. Hold at the top of the hip thrust for a moment before lowering your hips back to the starting position with control.

Modification: Perform glute bridges from the floor if you don’t have a bench or box available.

10. Single Leg Hip Thrust

Targets: Glutes, hamstrings, hips, low back and core.

two women performing single leg hip thrusts or glute bridges in a dumbbell leg workout

How to Do a Single Leg Hip Thrust

  1. Set up for hip thrusts. Sit on the ground with your legs bent at 90 degrees, placing your forearms on a bench (chair or couch) behind you. Feet are planted on the ground and your butt is lifted off the ground.
  2. Transfer your weight into your right foot.
  3. With your core engaged, drive through your right heel, squeezing your glutes and hamstrings to press your hips up towards the ceiling as you lift your left foot off the mat. Think about “marching” your left knee up towards your chest.
  4. As you lower your hips, return your left foot back to the mat. Repeat this movement focusing on one leg at a time.

Modification: Perform either a staggered stance hip thrust or a standard hip thrust with both feet on the ground.

FAQs

Can You Build Legs With Just Dumbbells?

Yes. Dumbbells are an effective and versatile tool for adding resistance to lower body exercises, such as squats, lunges and deadlifts. Unlike machines (such as the leg press machine or hamstring curl machine), dumbbell leg exercises allow you to strength train the lower body in all planes of motion.

Are Squats Enough for Leg Day?

Squats are one of the most effective compound lower body exercises that targets the quad muscles, glutes, hamstrings, and core. However, a well-rounded leg day workout will also include a variety of movement patterns, such as deadlifts, lunges, and hip thrusts/glute bridges.

What Are The Best Dumbbell Leg Exercises For Beginners?

Beginner leg workouts should include a hip-dominant movement (deadlifts), a knee-dominant movement (squats or Bulgarian split squats), and moving in different planes of motion. Beginners may benefit from performing each exercise with just their body weight to learn proper form before adding dumbbells.

How Often Should I Train Legs?

In general, beginners should train legs one to two times a week. As you progress, you can advance to training legs up to three times a week. A well-rounded workout plan will also include upper body workouts and full body workouts.

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2 comments

  1. Lindsey,

    The last couple of leg workouts have been fire! But I LOVED the isometric/isotonic exercise combo of this one. Thank you! Just like you “leg day” is THIS girl’s favorite day!

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