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30-Minute Leg Workout At-Home with Dumbbells

Legs, glutes, quads and hamstrings — hit them ALL in this 30-Minute Leg Workout At Home! This instructional workout video guides you through 14 of the best leg exercises you can do at home with a set of dumbbells. A complete lower body burnout.

It’s no secret we love leg day around here. Our at-home leg workouts are some of the top workout routines on our site.

You don’t need a fancy squat rack, bench or gym equipment to see lower body strength gains. Leg workouts at home can be just as effective. This 30-minute leg workout targets the glutes, quads, hamstrings and thighs with only a set of dumbbells!

Lunge with dumbbells, 30 minute leg workout at home

Leg Workout At Home FAQs

What Are The Best Leg Day Exercises I Can Do At Home?

When it comes to leg day, I like to start with the basics — squats, lunges, deadlifts, sumo squats and glute bridges. These lower body exercises are classics for a reason – they each hit the quads, glutes and hamstrings in a slightly different way, so you get a well-rounded workout by combining them.

Can I Build Lower Body Strength With Just A Set Of Dumbbells?

YES! As a busy mom, I’m all about home workouts. Lower body strength training with dumbbells is an effective way to train the leg muscles.

Why Are Leg Workouts For Women Important?

Leg workouts are important for EVERYONE, but women tend to be relatively stronger in their lower bodies than their upper bodies (NCBI) so leg workouts can feel really empowering! Leg workouts are also really effective because they’re hitting multiple large muscle groups, meaning you get major calorie burn for your buck. I suggest strength training at least three days per week to maximize muscle growth. Of these three days, I would recommend two of them incorporate lower body strength training exercises. 

Dumbbell Squat with Mini Loop Resistance Band | leg workouts at home

30-Minute Leg Workout At Home

This 30-Minute Leg Workout supersets lower body strength exercises to build strong legs at home!

We’ll work both legs together and incorporate some single-leg exercises, as well as power burnout moves to raise your heart rate.

Workout Equipment:

Medium-to-heavy set of dumbbells. Option to add a light/medium mini loop resistance band. 

I suggest anywhere from 10-25 lbs. I’m using 15 lb dumbbells in this workout video. Note, you have the option to drop weights at any time and perform these leg exercises with just your bodyweight.

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Workout Instructions:

Follow along with the guided Leg Workout At Home video on YouTube, led by certified personal trainer, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 4 Circuits (two strength training exercises and one power burnout exercise per circuit)
  • Reps and Timed Intervals (perform 12-16 reps per strength exercise and 30 seconds per power exercise)
  • Repeat the Strength Training Exercises x2 Sets (then close out the circuit with the power burnout exercise)

Workout Outline

CIRCUIT ONE: SQUATS AND DEADLIFTS 

  1. Front Rack Squat
  2. Staggered Deadlift
  3. Power Move: 2-Count Goblet Squat Jack

CIRCUIT TWO: LUNGES

  1. Reverse Lunge
  2. Low Lunge and Rear Leg Lift
  3. Power Move: Weighted Lunge Jumps

CIRCUIT THREE: RESISTANCE BAND SQUATS 

  1. Dumbbell Front Squat and Resistance Band Side Leg Lift
  2. Resistance Band Squat Walk
  3. Power Move: Squat Jump Front/Back and Dumbbell Pick Up

CIRCUIT FOUR: SUMO DEADLIFTS AND SQUATS 

  1. Sumo Squat and Sumo Deadlift
  2. Sumo Squat and Lunge
  3. Power Move: Dumbbell Swing

BONUS FINISHER: GLUTE BRIDGES

  1. Dumbbell Glute Bridge with Resistance Band Abduction
  2. Dumbbell Glute Bridge Hold and Pulse

Prefer to Watch On YouTube?

youtube icon Leg Workout

8 Leg Exercises At Home With Dumbbells

Front Rack Squat

Targets: Glutes, quads, hamstrings and core.

front rack squat with dumbbells | leg workout at home

How To Do A Front Rack Squat With Dumbbells

  1. Stand with feet shoulder-width apart, toes pointing straight ahead or slightly angled out away from the body.
  2. “Front Rack” your dumbbells at shoulder height by placing the back head of each dumbbell on your shoulders. Elbows are up and pointing straight ahead (think elbows in line with shoulders).
  3. With your weight in your heels, sit your hips back. Lowering your hips down until they are parallel with your knees bent at a 90-degree angle.
  4. Then drive through your heels to return to the starting position, squeezing your glutes to stand tall.

Modification: Perform a back squat by placing one dumbbell horizontally across your neck (one head of the dumbbell resting on each shoulder). Or hold both dumbbells at your sides. Alternatively, you can drop the dumbbells and perform bodyweight squats.

Staggered Deadlift

Targets: Hamstrings, glutes, hips, lats and traps. The staggered stance places and extra emphasis on the hamstrings, glutes and hips of the front leg.

staggered deadlift with dumbbells | best leg exercises for women

How To Do A Staggered Deadlift With Dumbbells

  1. Stand with your feet hip-width apart. Hold one dumbbell in each hand, palms facing your body.
  2. Stagger your feet so your right leg is approximately one foot-length in front of your left foot. Kickstand your back left foot, left heel floating off the ground.
  3. Keep 80% of your weight in your front right foot, 20% in your back left toe.
  4. With legs straight, hinge at your hips to lower your torso as you slide the dumbbells down your legs. Think about pushing your hips towards the wall behind you.
  5. Hinge until you feel a stretch in the back of your front right leg (range of motion will be different for everyone). Then drive through your front right heel to stand up straight; returning to the starting position.

Reverse Lunge

Targets: Quads, glutes, hamstrings and hips.

reverse lunge with dumbbells | leg workout at home

How To Do A Reverse Lunge With Dumbbells

  1. Stand with feet hip-width apart. Hold one 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 parallel to the floor.
  3. Then squeeze your left leg glute, driving your back, right leg forward as you stand up.
  4. Repeat, stepping back with your left leg, then driving through your right glute to stand up.

Low Lunge And Rear Leg Lift

Targets: Legs, glutes, quads and hamstrings.

lunge and rear leg lift

How To Do A Low Lunge And Rear Leg Lift

  1. Start in a low lunge position, right leg forward, left leg back; both knees bent at 90-degree angles. Option to rest your hands on the heads of your dumbbells for balance support.
  2. Engage your front right glute as you stand up, balancing on your right leg. While simultaneously, squeezing your butt to lift your back left leg into the air (performing a rear leg lift).
  3. With control, return your left leg to the ground and lower back down to a low lunge position.

Dumbbell Front Squat And Side Leg Lift

Targets: Glutes, quads and core. The side leg lift places an extra emphasis on the hips and abductors (outer glute/hip muscles).

Squat and side leg lift with resistance band

How To Do A Dumbbell Front Squat And Side Leg Lift

  1. Stand with feet shoulder-width apart, toes pointing straight ahead or slightly angled out away from the body. Option to place a resistance band about 6 inches above your ankles (around the calf/shin area).
  2. “Front Rack” your dumbbells at shoulder height. Place the back head of each dumbbell on your shoulders; elbows up and pointing straight ahead (think elbows in line with shoulders).
  3. With your weight in your heels, sit your hips back. Lowering your hips down until they are parallel with your knees bent at a 90-degree angle.
  4. Then drive through your heels to stand, squeezing your glutes to stand tall.
  5. With your core engaged, transfer your weight into your left leg as you lift your right leg out to the side.
  6. Lower your right leg back to the ground with control to return to the starting position.

Lateral Resistance Band Walk And Squat

Targets: Legs, glutes, quads, hips, abductors and core.

lateral resistance band squat walk

How To Do A Lateral Resistance Band Walk And Squat

  1. Place an optional resistance band around your calf/shin area (6 inches above your ankle joint).
  2. Stand with your feet slightly wider than your hips to create tension across the band (activating your glutes). Hold one dumbbell at your chest.
  3. Bend your knees to lower down into a squat position. Dropping your hips down, weight in heels, chest up.
  4. Hold this loaded squat position as you take two wide lateral steps to your right; stretching the band as far as you can with each step.
  5. After two steps to the right, drive through your heels to stand tall.
  6. Lower back into a loaded squat position, and take two wide lateral steps to your left. Repeat this pattern.

Sumo Squat And Sumo Deadlift

Targets: Quads, glutes, hamstrings, hips and inner thighs (or adductors).

sumo squat and sumo deadlift with dumbbells

How To Do A Sumo Squat And Sumo Deadlift With Dumbbells

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell in each hand between your legs.
  2. Bend your knees to lower down into a sumo squat, pushing your knees out towards your pinky toes as you drop your hips parallel to your knees.
  3. Pause and hold at the bottom of your sumo squat, then push your hips up and rotate your toes to be parallel (facing forward).
  4. Squeeze your glutes and inner thighs as you pull the dumbbells up your thighs (like you’re doing a deadlift) to stand tall.
  5. At the top of your deadlift, slightly rotate the toes out to find the top of your sumo squat stance.

Sumo Squat And Lunge

Targets: Quads, glutes, hips and adductors (inner thigh muscles).

sumo squat and lunge combo move, leg exercises for women

How To Do A Sumo Squat And Lunge

  1. Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell at your chest.
  2. Bend your knees to lower down into a sumo squat, pushing knees out towards your pinky toes. Think about trying to stay as low as possible through this entire movement.
  3. Rotate your hips to the right as you drop your back left knee into a lunge position, both knees bent at 90-degrees and your front right leg parallel to the ground. Toes pivot to follow hips.
  4. Push through your front right foot to stand and pivot your hips back to center; returning to a low sumo squat position.
  5. Then rotate your hips to the left and repeat this lunge to sumo squat pattern.

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22 comments
  1. Love your workout videos – so inspiring & great plans! I did this workout for the first time today and it was fire, for sure. One question – for some reason the staggered deadlifts caused some side/lower back side strain feeling while doing the move. I looked in the mirror to make sure my back was flat, etc, but is there something else I am doing wrong? Or is that part of the move? I don’t have that issue when I’ve done deadlifts in a non-staggered stance.

    • Amy! So glad you’re loving the workouts. The staggered deadlift is an exercise that is meant to target and strengthen the lower back, hamstrings, hips and glutes — so it does target the lower back. But if you’re feeling pain it can likely be 1) the weights are too far away from your body putting too much pressure on your low back 2) core isn’t engaged so you need to drop weights and strengthen the core. I hope those to options provide some clarity. Keep up the great work! -Lindsey

  2. I have done a few of your leg workouts and have loved them all. However, my legs have felt the most sore after this one, especially my hamstrings. Just goes to show how good it is to change it up. Thanks, Lindsay! YOU ARE THE BEST!

  3. Love your workouts! You have so much energy which inspires me to keep going, even at my own pace. Was looking for information on NOW products but will look on their website. Thank you for all your recommendations on products.

  4. Hi! LOVED this workout! Could really feel the burn! I am a new follower and have gotten my friends on board (some pregnant and some postpartum like me) and we are LOVING everything! Thank you so much for what you do! Also, I am looking for the Now protein where you talk about your pre and post workout regimen and I cannot find it, it is probably right in front of my face haha! Thanks!

  5. I LOVE your workouts! Thank you for inspiring many of us and I use some of your moves in creating my own HIIT workouts I instruct for others…Your hard work and positive efforts are reaching many people. I learn great things from YOU!!

    • Bethany! Nice work getting this workout done and starting the week strong! Yes, I hope you LOVE the NOW protein and come back and do this workout again! -Lindsey

    • Thanks MaryEllen! So glad you enjoyed the workout, and thanks for giving it a try! I hope you come back and do it again soon. Have a great day! Lindsey

  6. Can’t wait to try this workout and feel the burn! I can’t always watch a video. Do you have still pictures of each of the moves? Thanks!

    • Hi Laura! Yes, do it! It’s a legs on fire, good burn! I do have the full workout outlined in this post, but I do not have a photo of each image as there is a full length video that accompanies it. I’m sorry. But if you can give the video a try one time, then you should be all set so you can see each move. That said, if you prefer the workouts without the full video and images of each move, there are plenty of those on the blog too. Currently the most popular is these 6 Booty Burning Exercises — https://www.nourishmovelove.com/6-best-booty-building-exercises-women/. Thanks again for checking out this post! Have a great day. Lindsey

  7. Hi. Great workout. Leg workouts are my fav. I have a shoulder injury which I have to rest. I did these moves without weights…I used bands instead.

    I also like NOW products. I just wish they would have a lower sodium content line of protein products and unsweetened. One can always add their own flavoring and sweetener.

    Your blog is one of my favorites. Thank you.

    • Hi Chloe! Thank you for giving the workout a try, so glad you liked it! I’m with you, leg workouts are my favorite too! And nice work getting it done with bands despite your shoulder injury. Thank you for the feedback on the NOW products, I’ll be sure to share this with the NOW team! I appreciate your kind words about my blog, thank you so much for following along! Have a great day. -Lindsey