Strictly Strength Lower Body Dumbbell Workout {6 Moves for Leaner Legs}

Build lean, strong legs with this strictly strength lower body dumbbell workout; 6 leg exercises that are sure to leave you sore. 

Strictly Strength Lower Body Dumbbell Workout | www.nourishmovelove.com

You guys loved my sculpted arms dumbbell workout I posted a couple weeks ago and have been asking for a lower body strength workout with dumbbells. So here it is, a strictly strength lower body dumbbell workout, featuring 6 exercises for strong, lean legs.

This classic leg day workout pairs strength exercises with weighted plyometrics. The heavier the dumbbells the better. The goal is that the last 2-3 repetitions should be difficult to the point of failure.

Because of the way my schedule works out with group fitness, I tend to do more total body workouts. However, if you’re looking for a split-training routine that targets the upper body and lower body here’s a good weekly workout routine to follow: 

the workout: Strictly Strength Lower Body Dumbbell Workout 

This strictly strength lower body dumbbell workout consists of 6 strength training exercises. Complete 16 repetitions per exercise, 8 repetitions per leg on lunge exercises, using a heavy set of dumbbells {15-30 lbs}. Repeat the entire workout x 3-4 sets.

  1. 1.5 Squats
  2. 3 Pulse Lunge + Dumbbell Pass
  3. Goblet Squat Jumps
  4. Straight Leg Deadlifts
  5. Dumbbell Swing + Lateral Hop
  6. Split Lunges

Repeat x 3-4 sets.

See video above for complete workout and proper exercise form.

1.5 Squats

1.5 Squats

3 Pulse Lunge + Dumbbell Pass

3 Pulse Lunge + Dumbbell Pass

Goblet Squat Jumps

Goblet Squat Jumps

Straight Leg Deadlifts

Straight Leg Deadlifts

Dumbbell Swing + Lateral Hop

Dumbbell Swing + Lateral Hop

Split Lunges

Split Lunges

Get the Look 

Outfit Feature

the workout re-cap: Strictly Strength Lower Body Dumbbell Workout 

Complete 16 repetitions per exercise, 8 repetitions per leg on lunge exercises, using a heavy set of dumbbells {15-30 lbs}. Repeat the entire workout x 3-4 sets.

  1. 1.5 Squats
  2. 3 Pulse Lunge + Dumbbell Pass
  3. Goblet Squat Jumps
  4. Straight Leg Deadlifts
  5. Dumbbell Swing + Lateral Hop
  6. Split Lunges

Pin this Strictly Strength Lower Body Dumbbell Workout

Strictly Strength Lower Body Dumbbell Workout | www.nourishmovelove.com

6 Exercises for Leaner Legs | www.nourishmovelove.com

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