Challenge your lower body strength and endurance with this leg workout with dumbbells. The combination of lower body strength exercises and isometric holds builds muscle and improves athletic performance. Target the glutes, quads, hamstrings, calves and thighs using just a pair of dumbbells.
In order to continue to build muscle, stay stronger and feel fit, you have to implement progressive overload into your strength training routine.
Most people think that means you have to lift heavier and heavier. While increasing the weights you’re using is a great way to challenge yourself, there are many other ways you can implement progressive overload into your leg day workout.
You can increase the number of reps or sets you complete, increase time under tension, or decrease rest periods.
Short rest periods, isometric holds and increased time under tension throughout this performance-based strength workout will challenge your strength, stability and endurance.
Dumbbell Leg Workout To Build Lower Body Strength At Home
I recommend warming up with hip mobility exercises to improve range of motion and make your squats and lunges more effective.
I suggest doing this leg workout once a week as part of a well-rounded workout routine.
Workout Equipment:
Medium-to-heavy set of dumbbells. We’re using 15-30 lbs.
Timed Intervals (30 seconds of work, 10 seconds rest. Complete as many repetitions as you can in the timed interval.)
Repeat Each Circuit x2 Sets
Workout Outline
GIANT SET ONE:
Squat
Lunge
Isometric Lunge Hold
Lunge with Core Rotation and Knee Drive
Back Squat and Calf Raise
Squat Hold Into 3/4 Up Squat
GIANT SET TWO:
Deadlift
Curtsy Lunge
Sumo Squat and Calf Raise
Squat Hold Into 3-Pulse and 3/4 Up Squat
Lateral Lunge
Dumbbell Swing
9 Leg Exercises with Dumbbells
1. Dumbbell Squat
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
How To Do Dumbbell Squats
Start standing feet shoulder-width distance apart, knees slightly bent, holding a pair of dumbbells at your sides. Option to hold one dumbbell vertically at your chest, performing a goblet squat.
Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
Form tip: drive through your heels to stand tall, returning to a standing position.
2. Dumbbell Reverse Lunge
Targets: Legs, glutes, quads, hamstrings and core. Lunges also target the small stabilizing muscles in your hips and thighs.
How To Do A Reverse Lunge With Dumbbells
Start standing in a neutral position, feet hip-width apart, holding a dumbbell in each hand, palms facing in towards each other (hammer curl grip). Option to hold one dumbbell horizontally at your chest.
Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
Hold for a moment, then drive through your front, right heel to return to standing.
Then alternate the movement, this time stepping your right foot back into a reverse lunge.
3. Lunge with Core Rotation and Knee Drive
Targets: Legs, glutes, quads, hamstrings and core. Lunges also target the small stabilizing muscles in your hips and thighs.
How To Do A Lunge with Core Rotation and Knee Drive
Start standing in a neutral position, feet hip-width apart. Hold one dumbbell horizontally at your chest.
Step your left foot back into a reverse lunge. Lowering your left knee towards the mat, aiming for 90-degree angles in both knees.
As you step back, rotate your torso to the right, turning your shoulders towards your front knee.
Hold for a moment, then drive through your front foot to return to standing, rotating your torso back to center.
As you return to standing, add a balance challenge by performing a knee drive on the left leg, bringing the left knee up in line with the left hip.
Repeat on the other side for the second set.
Modification: Omit both the core rotation and the knee drive, performing reverse lunges or a split squat instead.
4. Back Squat and Calf Raise
Targets: Glutes, hamstrings, quads, calves, lower back and core muscles.
How To Do A Back Squat and Calf Raise
Start in a standing position, feet hip-width apart or slightly wider, core engaged. Place one dumbbell, horizontally, on your upper back, neck and shoulders. Holding each head of the dumbbell with one hand.
With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
Then exhale as you drive through your heels, squeezing your glutes to stand tall.
As you stand tall, perform a calf raise; lifting your heels off the ground.
Lower your heels back to the mat to return to the starting position with feet flat on the ground.
Modification: Option to hold the dumbbell vertically at your chest (goblet hold) if holding it across the back is uncomfortable.
5. Romanian Deadlift
Targets: Posterior chain, hamstrings, glutes, core and lower back.
How To Do Romanian Deadlifts (RDLs)
Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbell hand down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. Range of motion will look different for everyone.
Drive through the heels to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to starting position.
6. Curtsy Lunge
Targets: Legs, quads (thighs) and gluteus maximus (butt), hip flexors and core.
How To Do Alternating Curtsy Lunges
Stand with feet hip-distance apart, holding a pair of dumbbells at your sides.
Step your left leg back into a curtsy lunge (left knee should meet right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
Then squeeze your right glute to reverse the movement, stepping your left foot back to center and standing tall.
Then, repeat on the opposite leg, stepping your right leg back into a curtsy lunge before squeezing through the left glute to stand tall, returning to the starting position.
7. Sumo Squat and Calf Raise
Targets: Legs, glutes, quads, hamstrings, hips, outer thighs, glutes (gluteus medius and abductors), inner thighs (adductors) and calves.
How To Do A Sumo Squat and Calf Raise
Stand with feet wider than hips, heels in and toes pointed out (sumo squat stance). Hold one dumbbell at your chest (or two dumbbells between your legs).
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.
Drive through your heels, squeezing your glutes and pulling your inner thighs together to stand tall.
As you stand tall, perform a calf raise; lifting your heels off the ground.
Lower your heels back to the mat to return to the starting position with feet flat on the ground.
Start standing, feet hip-width apart, slightly bent knees. Hold one dumbbell in your left hand.
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.
Dumbbell hand reaches across the body toward the right foot.
Then, drive off your right foot to reverse the movement, pushing back to center.
9. Dumbbell Swing
Targets: Glutes, hamstrings, hips, core, and all the stabilizing muscles in your back and shoulders.
How To Do Dumbbell Swings
Stand with your feet wider than shoulder-width apart, holding a single dumbbell vertically between your hands.
With a slight bend in your knees and weight in your heels, ‘hike’ the dumbbell back between your legs to start the swing movement.
Drive through your heels to stand tall, pushing your hips forward as you squeeze your glutes to swing the dumbbell up. Aim for shoulder height, with arms extended out away from the body. Think long, loose arms (your arms are just a vehicle for moving the weight, your hips and glutes generate the power).
As the dumbbell begins to descend, think of catching the weight with a hip hinge, loading the glutes and hamstrings.
FAQs
How Heavy Should My Dumbbells Be For A Leg Workout?
I would suggest that you use heavier dumbbells for leg workouts than you do for arm workouts. But how heavy your weights are depends on your fitness level. Beginners may want to start with around 10% of their bodyweight, and increase weight as you get stronger or become more advanced in form and technique. Another great measurement is the last 2-3 reps of each exercise should feel challenging to complete with good form.
What If I Don’t Have Dumbbells At Home?
You can perform this entire leg workout with just your bodyweight or look for various household items that you might be able to use as weights. Good dumbbell substitutions included: filled water bottles, laundry detergent containers, gallon jugs of milk or juice, or a backpack filled with books.
What Are Good Dumbbell Leg Exercises To Train The Legs To Failure?
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. Keep in mind that your legs are a large muscle group, so you should lift heavy in order to train them to failure.
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what if your knees hurt?
Hi Candace! If you’re experiencing knee pain during leg workouts, I’d recommend adding these knee strengthening exercises into your daily routine. They’ve helped me a ton! — https://www.nourishmovelove.com/5-best-knee-strengthening-exercises/
-Lindsey