Home leg workouts with dumbbells are simple, accessible, and so beneficial! Leg day is the big one! The toughest, hardest, most gut checking day of the week! In the gym, you can load up a heavy bar for barbell squats or deadlifts, or load up machines for a crushing leg workout.
But, you can also get a great leg workout by strength training from home. A dumbbell leg workout done with focus on movements can build and strengthen your legs (quads, hamstrings, calves), glutes, and lower back. And truly, your whole body. Grab some dumbbells and get to building strong legs.
Equipment
Of course, for home workouts with dumbbells, you’ll want dumbbells. You can do so much great work with body weight, and a little bit of equipment. Free weights are expensive, so you can be strategic about getting a medium pair of dumbbells, and maybe 1 or 2 heavy dumbbells or kettlebells. If you have read much about my recommendations for home equipment, you know I suggest a pair of light dumbbells, medium dumbbells, one heavier dumbbell (or kettlebell), and some resistance bands.
If you have the space and budget for a bench, that’s great too. This is plenty of equipment to build leg strength at home. Get you a good mat to protect yourself and the floor, and you are good to go!
Speaking of equipment, are you shopping for a powerlifter? If so, here are the best gifts for powerlifters and one that I would absolutely not recommend.
The Exercises
There are SO many dumbbell leg exercises; you are really only limited by your imagination. I will run through the basics, my favorites, and a few weird ones. Here is a list first so you can see the bird’s eye view, and I will explain how to do each one below.
- Goblet squats (front squat)
- Dumbbell squats
- Lunges (dumbbell lunges)
- Romanian deadlifts
- Single leg deadlift (or B stance deadlift) single-leg deadlift
- Bulgarian split squat
- Dumbbell deadlift
- Curtsy lunges
- Glute bridge /hip thrust
- Dumbbell step-ups
- Farmer’s walk/Farmer’s carry
How to Organize Your Home Leg Workout With Dumbbells
- Goblet squats
- Dumbbell Squats
- Dumbbell deadlifts
- Lunges
- Curtsy lunges
- Dumbbell step ups
- Bulgarian split squat
- Romanian deadlifts
- Single leg deadlifts
*glute bridge/hip thrust
*Farmer’s walk/farmer’s carry
Pick one exercise from each of the above columns. Add in one or both of the glute bridge/hip thrust, or a farmer’s carry. With each exercise, you’ll warm up well, do some increasingly heavy sets, until you reach 3 work sets.
These 3 work sets can be between 5 and 12 reps that are challenging, where you have 1-2 reps left in reserve. I’d suggest you do two of these workouts each week, sticking to the same exercises. From there, utilize the concept of progressive overload, which means you try to overload from the last week, assuming you get all green lights (feeling good, getting good quality reps, etc.).
For example, your leg session A might be dumbbell squats, lunges, RDL’s and a farmer’s walk. Your B session that week could be goblet squats, dumbbell step ups, B stance RDL’s, and a glute bridge.
Record your sets, reps and weight, and the next week, try to do a little heavier. If you continue this way, you will see progress.
Goblet Squats/Front Squats
To do a goblet squat, start by holding a dumbbell vertically with both hands at chest level, gripping it by one end (like a goblet). Stand with your feet shoulder-width apart, toes slightly turned out. Keeping your chest upright and your core engaged, lower your body into a squat by bending your knees and pushing your hips back, as if sitting into a chair. Go as low as your flexibility allows, ideally until your thighs are parallel to the floor.
Grip the ground with your whole foot (and toes) and squeeze your glutes to drive yourself back up to the starting position. Maintain good form by keeping your back straight (no twerking) and avoiding letting your knees cave inward.
Dumbbell Squats
To do a dumbbell squat, start by standing with your feet shoulder-width apart, holding a dumbbell in each hand by your sides with your arms fully extended. Keep your chest upright, your core engaged, and your shoulders relaxed. Slowly lower your body into a squat by bending your knees and pushing your hips back, as if sitting into a chair. Keep the dumbbells steady by your sides throughout the movement.
Lower until your thighs are parallel to the floor or as low as your mobility allows. Grip the ground with your whole foot (and toes) and squeeze your glutes to drive yourself back up, ensuring your knees track over your toes and your back remains straight. Repeat for the desired number of reps.
Lunges
To do walking dumbbell lunges, start by standing tall with a dumbbell in each hand, arms extended at your sides. Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. On your front leg, ensure your front knee stays directly above your ankle, and your back knee hovers just above the floor. Keep your chest upright and your core engaged throughout the movement. Push through your whole foot to return to the starting position, then alternate legs.
You can do a reverse lunge, where you are stepping back with one leg. You can do a forward lunge, where you step forward, then back. With these, as you step back with your back leg, most of your weight stays on, and most of the work is done, by your front leg. Whichever way you do these, keep your feet hip-width apart, like you are walking on railroad tracks, not a tight tope. Lunges are fantastic for your whole posterior chain.
One other option is a lateral lunge, or side lunges. With these, you’ll step out to your side with one leg, bending into that leg. For example, you’ll step out with your right leg, plant your right foot, and bend your right knee. Your leg leg with be mostly straight, and your torso will hinge forward. From here, press into the ground with your right foot, and stand back up into position. Repeat the exercise on the other side, stepping out with your left leg. Lateral lunges help with strength and hip mobility.
Romanian Deadlifts
To do Romanian deadlifts with dumbbells, start by standing with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs with your palms facing you. Keep your chest lifted, shoulders back, tight upper back, and a slight bend in your knees. Hinge at the hips by pushing them backward, lowering the dumbbells along the front of your legs while maintaining a straight back and tight core.
Lower until you feel a stretch in your hamstrings or the dumbbells reach about mid-shin level, grab the ground with your whole foot, and squeeze your glutes back under you to return to the starting position. Keep the movement controlled and avoid rounding your back. Everyone’s range of motion is different, depending your your hamstrings flexibility, among other things. Big glute squeeze with all variations!
B Stance RDLs
To do B-stance Romanian deadlifts (RDLs), start by standing with a dumbbell in each hand, arms extended by your side or in front of your body. Position one foot slightly behind the other with just the ball of the back foot touching the ground for balance, while your front foot bears most of the weight.
Keeping your chest upright and back straight, hinge at the hips, lowering the dumbbells along the front leg until you feel a stretch in your hamstrings. Maintain a slight bend in the front knee and keep your back leg straight. Return to your upright position and repeat on one side for the desired number of reps, then switch legs.
Bulgarian Split Squats
To do Bulgarian split squats, start by standing a few feet in front of a sturdy bench or elevated surface. Hold a dumbbell in each hand by your sides and place the top of one foot on the bench behind you. With your chest upright and core engaged, lower your body by bending your front knee until your thigh is parallel to the floor or as low as your mobility allows.
There are different ways to do these, but I prefer to slightly shift my weight so that most of my weight is on my front leg. Complete the desired reps on one leg, then switch sides. You can do a good bit of weight on split squats, so as you feel comfortable, don’t be afraid to move into heavier weights. BSS’s are one of the best single-leg exercises. They’ve even been the subject of many memes, lamenting how challenging they are.
Dumbbell Deadlift
To do dumbbell deadlifts, start by standing with your feet hip-width apart, holding a dumbbell in each hand with your palms facing your body. Keep your chest upright, shoulders back, and torso tight. Hinge at your hips and bend your knees slightly, lowering the dumbbells down the front of your legs. Keep your back straight and lower until the dumbbells are near your shins or you feel a stretch in your hamstrings.
Grab the ground with your toes, push through your whole foot, squeeze your glutes, and return to the starting position, ensuring you maintain proper posture throughout. Repeat for the desired number of reps. Keep straight arms here; no elbow bending.
These are a staple for home leg workouts with dumbbells.
Curtsy Lunges
To do curtsy lunges, start by standing tall with a dumbbell in each hand, arms extended at your sides. Step one leg diagonally behind the other, crossing it as if performing a “curtsy,” and lower your hips until your front knee forms a 90-degree angle. Keep your torso upright and your back straight throughout the movement.
Push through your front foot to return to the starting position, then repeat on the opposite leg. Alternate legs for the desired number of reps, focusing on controlled movements to engage your glutes and inner thighs.
Glute Bridge /Hip Thrust
To do a hip thrust with a dumbbell, sit on the ground with your upper back resting against a sturdy bench or elevated surface. Roll a dumbbell onto your lap, holding it securely with both hands. You can put a towel or cushion here to protect your hip bones. Bend your knees and plant your feet flat on the ground, hip-width apart.
Drive through your heels and lift your hips until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top. Lower your hips back down in a controlled motion and repeat for the desired number of reps. These are a great addition to your lower-body workout, especially if they are new to you. Give them a try!
Dumbbell Step-ups
To do dumbbell step-ups, start by standing in front of a sturdy bench or platform that’s about knee height. Hold a dumbbell in each hand by your sides with your arms extended. OR hold just one dumbbell, and hold on to something for balance. The #1 rule is no falling! Step up onto the platform with one foot, pressing through your heel to lift your body until your standing leg is fully extended.
Bring your other foot up to meet the first, then step back down one foot at a time. If you started on your left foot, repeat all reps on your left foot before switching to your right, keeping your chest upright and core engaged throughout the movement. Adjust the platform height and dumbbell weight as needed for your fitness level. Step ups are one of my favorite compound exercises to do with dumbbells (or even without!).
Farmer’s Walk/Farmer’s carry
To do a farmer’s walk with dumbbells, start by standing tall with a dumbbell in each hand, arms fully extended at your sides, and palms facing in. Keep your chest upright, shoulders back, and core engaged. Walk forward in a straight line, taking controlled steps, and focus on maintaining good posture throughout.
Avoid letting the dumbbells sway or pulling you off balance. Continue walking for a set distance or time, then set the dumbbells down carefully. This exercise builds grip strength, core stability, and overall endurance. Since it allows you to carry a good bit of heavy weight, it also works core strength and upper body.
Benefits of Home Gym Workouts
Home workouts are convenient, time saving, and can be* cost effective. A single pair of dumbbells can provide a wide range of exercises, making them an affordable and versatile investment. Adjustable dumbbells aren’t inexpensive, but they are much cheaper than a whole set of dumbbells. They save space too. In theory, home workouts save you money on gym memberships and expensive equipment.
*Unless you get bit by the garage gym or home gym bug, then you’ll probably blow your budget on more fun things for your gym. But there are way worse ways to spend your money!
Remind yourself you aren’t commuting to the gym, dealing with Austin traffic, or wherever you life. You can workout any time that you are home and don’t have to worry about compatible schedules with training partners or your personal trainer.
You can practice new or weird things in the privacy of your own home. You don’t have to worry about sharing space or what you’re wearing. Blare your own music and fly your own flags! Working out at home is the best!
Home workouts are family-friendly. Everyone in the household, including kids, can join in, making it a fun and healthy activity. Exercises can be scaled for children or beginners using lighter weights or bodyweight options. I don’t have kids but I write programs for my niece and nephew, and I think it’s amazing that they see their whole family exercise together.
Benefits of Leg Workouts With Dumbbells
Leg workouts improve lower-body strength, which is essential for everyday activities like walking, climbing stairs, and lifting objects. They enhance functional fitness, helping you move better in daily life and reducing the risk of injury.
Additionally, the large muscle groups in the legs burn more calories during and after exercise compared to smaller muscle groups. Strengthening your legs can support weight management and increase overall energy expenditure. This improves your balance, stability and strength. Home leg workouts with dumbbells can improve all of these.
Home Leg Workouts With Dumbbells: Try It Now!
Home leg workouts are a great way to develop leg strength, balance, and athletic performance. You’ll see muscle growth, increases in overall health, and maybe even improvements in body composition with challenging lower body workouts. Additionally, the benefits are unique to lifting. You can’t replicate these benefits with walking, jogging, or other forms of cardio.
If these are new to you, start very lightly and just go through the motions, learning and perfecting the form. After a few weeks, you can employ progressive overload, which means that you increase the challenge over time. You can do this by going heavier, doing more reps, more sets, or shortening the rest times.
It can be confusing to pick the best exercises and the most effective way to add these in to your lower body workout. If you have questions, please reach out! You can leave a comment on this post, or message me. Let me know how your home leg workouts with dumbbells are going! Don’t be scared to try anything! Be curious and have fun with your training!
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 💪
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
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