30-Minute Lower Body Dumbbell Workout

Build strong legs with this 30-Minute Lower Body Dumbbell Workout! From goblets squats to lunges and deadlifts, these six dumbbell leg exercises will target every muscle in your lower body.

*If you’re having trouble seeing the video in this post, try turning off or pausing your ad-blocker. If you prefer, you can also view this workout: 30-Minute Lower Body Dumbbell Workout on Youtube here

Previously seen on Nourish Move Love — we updated this post to include a full length, follow-along, home workout video.

Jump to Dumbbell Leg Workout Instructions

Most of my workouts are formatted as ‘timed intervals’, performing an exercise for a set amount of time, like 30-45 seconds. 

But when dumbbell strength training I like to count repetitions; performing each strength exercise with good form.

You guys have been loving this leg day strength workout and this leg workout at home. So here’s another repetition-based, lower body workout to add to your workout routine.

This is a repetition-based dumbbell leg workout, featuring six lower body exercises for strong, lean legs.

From goblet squats to lunges and deadlifts we are going to work the entire lower body in this dumbbell leg workout. Including the:

  • Glutes (butt)
  • Hamstrings (back of the legs)
  • Quads (top of the thighs)
  • Adductors (inner thighs)
  • Abductors (outer glutes)

Goblet Squat Dumbbell Leg Workout |

30-Minute Lower Body Dumbbell Workout

This classic leg day workout pairs dumbbell strength exercises with weighted plyometrics — hello metabolic training.

Working the largest muscle groups in your body, the legs and glutes, builds strength while also raising your heart rate for maximum calorie burn. 

This is a complete dumbbell leg workout you can do at home or the gym to build strength in the legs, quads, thighs, hamstrings and glutes.

Workout Equipment:

Medium-to-Heavy set of dumbbells.

I recommend anything between 10 and 25 lbs. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs.

The goal is to work the lower body muscles to failure. You should be struggling to complete the final 2-3 repetitions of each exercise — that’s a sign you’ve chosen appropriate weights.

Workout Instructions:

Let me be your certified personal trainer for the day. Follow along with the guided, full-length video at the top of this post.

I’ll count the repetitions and provide form cues for each lower body exercise so all you have to do is press ‘play’ and follow along.

Or you can work off of the six dumbbell leg exercises below at your own pace.

Perform 16 repetitions of each exercise (8 repetitions per leg for single leg exercises, like lunges). Moving directly from one lower body exercise to the next. 

Repeat all six lower body exercises x 3 sets. With a warm up and cool down this is approximately a 30-minute lower body dumbbell workout.

30-Minute Lower Body Dumbbell Workout

Dumbbell Leg Exercises

  1. 1.5 Dumbbell Squat
  2. 3 Pulse Dumbbell Lunge + Pass (8 reps per leg) 
  3. Goblet Squat Jumps
  4. Straight Leg Deadlifts
  5. Dumbbell Swing + Lateral Hop
  6. Dumbbell Split Lunges (8 reps per leg) 

See workout video above for complete workout and proper exercise form.

1.5 Dumbbell Squat

1.5 Dumbbell Squat Lower Body Exercise

What Muscles Are Used in 1.5 Dumbbell Squats: every muscle in your legs (and then some)!

  • Quadriceps — the front of the thighs.
  • Hamstrings — the back of the thighs.
  • Gluteal Muscles — also known as the glutes. A group of three muscles which make up the butt — the gluteus maximus, gluteus medius and gluteus minimus.
  • Calves — the back of the lower leg.
  • Core and Lower Back.

1.5 dumbbell squats increase ‘time under tension’ or the amount of time your muscle is working during each repetition. A great squat variation for building muscle.

How to Properly Perform a 1.5 Dumbbell Squat:

  1. Begin in neutral standing position, feet shoulder width distance apart, holding dumbbells at your sides (or front racked on shoulders).
  2. Lower down into a squat position, pushing your hips back till your hips align with your knees. Driving knees out toward your pinky toes.
  3. Raise half way up (see the second image in the collage above), then lower back down to the bottom of your squat, and then return to standing position.

3-Pulse Dumbbell Lunge + Pass

Dumbbell Lunge leg exercise

What Muscles Are Used in a 3-Pulse Dumbbell Lunge + Pass: primarily targets the quads and glutes.

You’ll mainly feel this exercise in your front leg (the leg the dumbbell is being passed around). Again, this lunge variation increases the time under tension by adding ‘pulsing’ to the classic lunge motion.

How to Properly Perform a 3-Pulse Dumbbell Lunge + Pass:

  1. Begin in neutral standing position, feet shoulder width distance apart, arms at your sides holding one dumbbell.
  2. Step forward with your right foot into a lunge position – right knee bent at 90 degrees at the knee and hip and left knee bent directly underneath your body. Focus on keeping your front knee behind your toes.
  3. Pulse up + down in your front leg 3 times — passing the dumbbell around your front leg with each pulse.
  4. Step back into standing position, and repeat.

Goblet Squat Jumps

Goblet Squat Jumps

What Muscles Are Used in Goblet Squat Jumps: the power generating muscles in the lower body — legs, butt, hamstrings, quads and calves.

Goblet squat jumps are a powerful HIIT exercise to build lower body strength, specifically for the glutes, while also raising your heart rate to burn fat.

How to Properly Perform a Goblet Squat Jump:

  1. Begin in neutral standing position, feet shoulder width distance apart, holding a single dumbbell at your chest.
  2. Lower down into a squat position, pushing your hips back till your hips align with your knees. Driving knees out toward your pinky toes.
  3. Explode up, pushing off the ground as you drive your hips forward.
  4. Land softly and repeat.

How to Modify Goblet Squat Jumps: make this high impact exercise a low impact exercise by taking out the jump and simply perform a goblet squat (without the jump at the top). Another option is to replace the jump with a calf raise.

Straight Leg Deadlifts

Straight Leg Deadlift Leg Exercise

What Muscles Are Used in Straight Leg Deadlifts: then entire posterior chain or backside of the body. Specifically targeting the hamstrings and glutes in the lower body.

How to Properly Perform a Straight Leg Deadlift:

  1. Begin in neutral standing position, or narrow stance. Kick your butt, where your feet land is your natural narrow stance. Hold a dumbbell in each hand in front of your legs (palms face your body).
  2. Hinge forward at the hips, pushing your hips backwards as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
  3. Squeeze your glutes to pull the dumbbells back up as you return to your starting position.

Note, range of motion for this exercise will look different on each individual.

Dumbbell Swing + Lateral Hop

Dumbbell Swing + Lateral Hop

What Muscles Are Used in a Dumbbell Swing + Lateral Hop: another lower body exercise that targets the power generating muscles in the lower body. Including the:

  • Legs
  • Butt
  • Hamstrings
  • Quads

Note, your arms are simply a vehicle for moving the dumbbell throughout this dumbbell swing exercise. Meanwhile, your legs do the majority of the heavy lifting, generating power to move the dumbbell.

How to Properly Perform a Dumbbell Swing + Lateral Hop:

  1. Hold the dumbbell in one hand between your legs.
  2. Hinge at your hips, pushing your glutes backwards, letting the dumbbell swing between your legs.
  3. Squeeze your glutes to ‘swing’ the dumbbell up to chest level as you hop laterally. At the peak of the swing, or at chest level, switch the dumbbell to your other hand.

How to Modify Dumbbell Swings + Lateral Hop: again make this high impact exercise a low impact exercise by taking out the jump or lateral hop. Rather perform a standing dumbbell swing (without the lateral hop); keeping your feet stationary.

Dumbbell Split Lunges

Dumbbell Split Lunges

What Muscles Are Used in Dumbbell Split Lunges (also called split squats): quadriceps, hamstrings, and glutes.

This unilateral leg exercise also challenges small stabilizing muscles in the core; increasing balance.

How to Properly Perform Dumbbell Split Lunges:

  1. Stand with feet hip-distance apart, a dumbbell in each hand at your sides.
  2. Step one leg forward, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
  3. Press into your front heel to lift and return to standing position.

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4 comments
  1. I absolutely love all of your workouts! They are always well put together and such a great workout! I’m excited to try this one out. Thanks also for the weekly schedule – I used to do full body workouts all the time and now I’ve moved into straight upper body and lower body (plus 1 full body just because!!) surprisingly I’m liking it a lot for now!

    • Hi Kathleen! I’m so glad you’re loving the workouts! This is a great lower body burn, especially if you’re into split muscle training routines! Thanks so much for checking out the workout, I hope you enjoy it! xo-Lindsey

  2. Love all these moves, and I’m definitely saving this for later (as in, probably tomorrow). Also, your outfit is super adorable and that quarter zip is going on my wish list. Thanks for the workout!

    • Naomi! So glad you love these moves and I can’t wait to hear what you think when you do the workout! And yes, new workout clothes are always the best motivation! Enjoy! xo-Lindsey