30-Minute Legs Workout (At-Home With Dumbbells)
Build strong legs at home with this effective lower-body workout. Each strength training circuit pairs an isolation exercise with a compound exercise to increase muscle definition in the legs and glutes. This strong leg workout targets both the large lower body muscles (quads, hamstrings and glutes) as well as the smaller stabilizing leg muscles (hips, thighs and calves).
You don’t need tons of equipment or time to build defined, stronger legs at home. This workout, centered around dumbbell exercises, is designed to target your lower body effectively.
A good leg workout focuses on strengthening the powerful muscles in your lower body, like the quadriceps, hamstrings, glutes and calves.
In my opinion, the best leg workout incorporates a variety of lower-body exercises targeting all major leg muscles, with a combination of strength and plyometric movements and progressive overload.
Some of my favorite free-weight exercises to include in a leg day are squats, walking lunges, Romanian deadlifts, glute bridges and calf raises. These exercises are great for home leg workouts because they can be done with dumbbells or resistance bands. Plus, these basic leg day exercises are effective for all fitness levels, including beginners.
To tone your leg muscles, focus on higher repetitions with moderate weights and incorporate exercises that target specific areas (like glute exercises and the best hamstring exercises). I’d also recommend incorporating different movement patterns to challenge your heart rate.
Ultimately, the number of leg exercises you should do in a workout depends on your fitness level and goals. For a well-rounded leg day, I’d recommend around 5 exercises. When performed with proper intensity and volume, this can provide a comprehensive leg workout.
Workout Details
Build muscle mass, burn calories and increase cardio endurance with this leg routine at home.
This is a complete workout targeting every muscle group in the lower body – no squat rack, barbell or leg press machine is needed. Modifications are offered throughout, making this suitable for beginners and advanced athletes.
For optimal results, aim for 1-2 lower body workouts per week, allowing adequate rest (48-72 hours) between home workout sessions for muscle recovery.
While you can squat two days in a row, it’s generally not recommended for optimal muscle growth. Muscles need time to recover and rebuild between training sessions. Frequent heavy squatting without adequate rest can lead to overtraining and potential injury. For best gains or hypertrophy, focus on heavy weights and good form, allowing recovery time between intense leg workouts. If you struggle with knee extension or flexion or tend to experience pain during squats and lunges, try these exercise alternatives.
Workout Equipment:
Medium to Heavy Set of Dumbbells. I recommend between 5-25 lbs, depending on your fitness level. I’m using 15-20 lb dumbbells in today’s workout.
Workout Instructions:
Follow along with the guided Strong Legs Workout Routine on YouTube, led by me — your certified personal trainer, Lindsey Bomgren.
Your Workout Looks Like This:
- 4 Lower Body Circuits (3 exercises for strong legs per circuit)
- Timed Intervals (30 seconds of work, 15 seconds rest. Your rep range is up to you; complete as many repetitions as you can in the timed interval.)
- Repeat Each Circuit x2 Sets
- 30-Second Power Burnout Between Circuits
Workout Outline
CIRCUIT ONE:
Power Move: Lunge Drop and Squat Jack
CIRCUIT TWO:
- Staggered Deadlift
- Curtsy Lunge
- Staggered Deadlift and Curtsy Lunge
Power Move: Full Curtsy Lunge Skaters
CIRCUIT THREE:
- Lateral Lunge
- Calf Raises
- Two Lateral Lunges and Two Calf Raises
Power Move: Three Lateral Pushes and Squat Jump
CIRCUIT FOUR:
- Two Squats, Plank Walkout and Two Cross Body Knee Drive
- Uneven Prisoner Get Ups
- Three Glute Bridge Marches and Three Single Leg Glute Bridge
Power Move: Bound Forward and Bear Crawl Back
1. Squat
Targets: Legs, glutes, quadriceps, hamstrings, hips and core.
How to Do a Squat
- Start standing with your feet shoulder-width apart, knees slightly bent. Hold a dumbbell in each hand at your sides, palms facing in towards each other (neutral grip).
- Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
- Drive through your heels to stand tall, returning to a standing position.
Modification: Option to hold one dumbbell vertically at your chest in a goblet squat hold. Could also hold one dumbbell horizontally at your chest for a front squat or horizontally across your back for a back squat.
2. Reverse Lunge
Targets: Legs, glutes, quads, hamstring muscles and core. Lunges also target the small stabilizing muscles in your hips and thighs.
How to Do a Reverse Lunge
- 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).
- Step your left foot back into a reverse lunge. Lower your left knee towards the mat, both knees bent at 90-degree angles. Think about keeping the torso upright.
- Hold for a moment, then drive through your front right heel to return to standing.
- Alternate the movement, this time stepping your right foot back into a reverse lunge.
Modification: If stepping back into a reverse lunge isn’t comfortable, substitute a split squat or split lunge.
3. Staggered Deadlift
Targets: Posterior chain, hamstrings, glutes, core and lower back.
How to Do a Staggered Deadlift
- Stand with your feet hip-width apart. Hold a dumbbell in each hand in front of your hips (palms facing in towards your body).
- Stagger your feet so your right leg is slightly in front of your right foot. Kickstand your back left foot, left heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back toes.
- Maintain a staggered stance as you hinge at the hips. Push your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Range of motion will look different for everyone.
- Drive through your front heel to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to starting position.
4. Curtsy Lunge
Targets: Legs, quads (thighs), gluteus maximus (largest muscle in the lower body), hip flexors and core.
How to Do a Curtsy Lunge
- Stand with your feet hip-distance apart, holding a pair of dumbbells at your sides.
- Step your left leg back into a curtsy lunge. Your left knee should meet the right calf as your left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
- Squeeze your right glute to reverse the movement, stepping your left foot back to center and standing tall.
- Repeat on the opposite leg, stepping your right foot back into a curtsy lunge before squeezing through the left glute to stand tall.
5. Lateral Lunge
Targets: Legs, quads, outer glutes (gluteus medius), inner thighs (adductors) and hips.
How to Do a Lateral Lunge
- Start standing with your feet hip-width apart, knees slightly bent. 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. The dumbbell in your left hand will fall just inside your right foot.
- Drive off your right foot to reverse the movement, pushing back to center and returning to a standing position.
6. Calf Raise
Targets: Calf muscles (the gastrocnemius and soleus) and Achilles tendon. Calf raises are a great exercise for knee joint health. They improve ankle mobility and increase balance and stability.
How to Do a Standing Calf Raise
- Start standing on a flat surface, feet shoulder-width apart. Keep your back straight and core engaged to stand tall. Hold a dumbbell in each hand by your sides.
- Slowly and with control, lift yourself up onto the balls of your feet. Your heels will rise above the ground.
- Lift your heels until you feel a stretch along the back of your legs as you balance on your toes.
- Slowly lower your heels back to the ground, returning to the starting position.
7. Squat and Plank Walkout and Cross Body Knee Drive
Targets: Legs, glutes, quadriceps, hamstrings, hips, shoulders, upper back, obliques and core.
How to Do a Squat and Plank Walkout and Cross Body Knee Drive
- Start standing with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at your sides.
- Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
- Drive through your heels to stand tall, then repeat for a second squat.
- After the second squat, place the dumbbells on the mat outside of your feet. Then, place your hands on the ground in front of you and walk out to a high plank.
- Find a high plank by placing your palms flat on the mat, shoulders stacked over wrists and core engaged. Create a straight line from your head to your heels.
- Perform a cross-body knee drive by pulling the right knee towards the left elbow. Send the right leg back, then reverse the movement and pull the left knee towards the right elbow.
- Send the left foot back, planting the toes on the ground. Walk your hands back to meet your feet.
- Grab the dumbbells and drive through your heels to stand tall, returning to a standing position.
8. Uneven Prisoner Get-Ups
Targets: Legs, hamstrings, glutes, hips, lower back, mid-back, arms, biceps, shoulders, abs and core.
How to Do an Uneven Prisoner Get-Up
- Start kneeling, shoulders stacked over hips, core engaged. Hold one dumbbell in your right hand.
- Step your right foot out in front of you so your right knee forms a 90-degree angle.
- Shift your weight into your right heel as you step the left foot in front of you, planting the left foot on the floor.
- Both feet are now flat and parallel on the floor. Drive through your heels to stand tall.
- Sit your hips back to lower into an uneven squat. Lower down until your thighs are parallel to the mat. Drive your knees out towards your toes.
- Step your left foot back, placing the knee on the ground. Follow with the right foot to return you to a kneeling position.
9. Glute Bridge March and Single Leg Glute Bridge
Targets: Gluteus maximus, gluteus medius, hips and hamstrings.
How To Do Glute Bridge Marches and Single Leg Glute Bridges
- Start laying on your back. Right foot is on the ground and your left foot is extended straight overhead (ankle stacked over knee). Hold one dumbbell horizontally between your hands above your chest, wrists stacked over your shoulders.
- Press through your heels to lift your glutes off the mat, squeezing your glutes as you lift. Think about keeping your core engaged and knees in line with your hips.
- Exhale as you slowly lower your hips to hover an inch above the mat. Press through your right foot to lift your hips, performing a single-leg glute bridge. Repeat three times.
- Lower your left heel to the ground, shifting your weight to your left leg as you drive your right knee towards your chest. This is a glute bridge march. Repeat three times.
- Continue this pattern, alternating three single-leg hip thrusts with three glute bridge marches.
FAQs
What does lower body training target?
Lower body training targets the major muscle groups in the legs. This includes the quadriceps, hamstrings, glutes and calves. Strengthening the lower body muscle groups can improve lower body function, strength and stability.
How often should I train legs?
Ultimately, how often you should train legs will depend on your fitness goals. I recommend including 1-2 dedicated leg workouts per week. This will allow for adequate recovery between sessions, which will promote muscle growth and strength gains.
How can I grow leg size?
To grow bigger legs, you need to implement progressive overload. You can do this by increasing the dumbbell weights you use, reps or sets over time. You should also include compound exercises like squats, deadlifts and lunges in your leg day workouts. Follow a high-protein diet to promote muscle build, and make sure you get enough rest between workouts in your home routine.
How can I create an effective leg workout routine at home?
To create an effective at-home leg workout, include a variety of both compound and isolation exercises. Compound exercises work multiple muscle groups at once, while isolation exercises focus on specific muscle groups. I recommend including a strength exercise, an accessory exercise and a multiplanar exercise in your working sets. Incorporate different types of resistance, like dumbbells, kettlebells, bodyweight variations or resistance bands. Remember to warm up for proper form and muscle activation and cool down to reduce risk of injury.
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