- Home Workouts
*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.
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.
From goblet squats to lunges and deadlifts we are going to work the entire lower body in this dumbbell leg workout. Including the:
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.
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.
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.
See workout video above for complete workout and proper exercise form.
What Muscles Are Used in 1.5 Dumbbell Squats: every muscle in your legs (and then some)!
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:
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:
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:
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.
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:
Note, range of motion for this exercise will look different on each individual.
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:
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:
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.
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: