Build strong legs at home with this 30-Minute Lower Body Dumbbell Workout! From goblets squats to lunges and deadlifts, these six dumbbell leg exercises hit every muscle in your lower body.
I love leg day and you guys do, too! So it’s no surprise that our at-home leg workouts are some of the top workout routines on our site.
When it comes to leg day, you don’t need a fancy squat rack, bench or gym equipment to build lower body strength.
Leg workouts at home can be just as effective. This 30-minute leg workout includes some of my favorite variations of squats, lunges and deadlifts to target your glutes, quads, hamstrings and thighs 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. I’d encourage you to go HEAVY. The lower body is made up of large muscle groups (meaning you get major calorie burn for your buck), but you need to challenge them in order to build strength. I’d recommend a set of 8-25 lb dumbbells depending on your fitness level. The goal is to work the lower body muscles to failure. You should struggle to complete the final 2-3 repetitions of each exercise — that’s a sign you’ve chosen appropriate weights.
Squats, lunges and deadlifts are some of the most effective lower body exercises you can do at home with dumbbells. Today’s leg day workout includes variations of all of these exercises! These exercises focus on building the glutes (butt), hamstrings (back of the legs), quads (top of the thighs), hips (hip flexors), adductors (inner thighs) and abductors (outer glutes).
This leg day workout pairs dumbbell strength exercises with weighted plyometrics — hello metabolic training.
We’ll work the largest muscle groups in your body (legs and glutes), building strength while also raising your heart rate for maximum calorie burn.
This is a complete dumbbell leg workout you can do at home to build strength in the legs, quads, thighs, hamstrings and glutes.
Medium-to-heavy set of dumbbells.
I recommend 8-25 lbs. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15-20 lbs.
Follow along with the guided Lower Body Dumbbell Workout on YouTube, led by certified personal trainer, Lindsey Bomgren.
The Workout Looks Like This:
Targets: The glutes, quads, hamstrings, hips and core.
The additional half squat (or pulse squat at the bottom) increases time under tension. Thus, your leg muscles have to work longer and harder than they would during a standard squat. Increasing time under tension is a great way to build lower body strength at home with lighter dumbbells.
Targets: The quads, glutes and hips.
Targets: The power generating muscles in the lower body — glutes, hamstrings, hips, 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.
Modification: Make this a low impact exercise by taking out the jump and simply performing a goblet squat. Or replace the jump with a calf raise.
Targets: The posterior chain or backside of the body. Specifically targeting the hamstrings, glutes and hips.
Targets: The legs, glutes, hamstrings and hips.
Your arms are simply a vehicle for moving the dumbbell throughout this dumbbell swing exercise. Your legs do the majority of the heavy lifting, generating power to move the dumbbell.
Modification: Make this a low impact exercise by taking out the jump or lateral hop. Perform a standing dumbbell swing, keeping your feet stationary.
Targets: The legs, glutes, quadriceps and core.
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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
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