Leg Workout using Dumbbells

Looking to incorporate dumbbells into your leg workout? It’s surprisingly easy, as there are quite a few good exercises out there which train your lower body while also using dumbbells. Focusing only on the upper body will mess with your balance and give you an unnatural-looking physique. The tricky thing with legs, however, is that there are a variety of muscles you can target, from your quads to your calves to your glutes.

That’s why we’ve compiled this handy list of dumbbell leg workouts, which will work other muscles groups in your body, too. Keep reading to take your workout game to the next level.

Dumbbell Leg Workouts

Here is our comprehensive list of leg exercises which use dumbbells. Incorporate these into your leg day workout routine, and your arms will thank you, too.

Bulgarian Split Squats

Once you’ve mastered the traditional Bulgarian split squat, mix it up by adding dumbbells to the mix. Here’s how:

1. Stand up straight, using an overhand grip to hold a dumbbell in both hands. You’ll need a bench or chair a few feet behind you.

2. Place your left foot on the bench, which will help you maintain balance throughout the exercise. Your left knee should be bent at a 90-degree angle, so you’re not straining to reach the bench.

3. Squat down as if you were going to sit in a chair, keeping your back straight and your head forward. Your front leg should bend so your knee is at a right angle, and your back leg will naturally bend closer to the ground. Leave your arms straight down, keeping the dumbbells stable.

4. Hold this position for a few seconds, and try to maintain your balance.

5. Gently stand up straight, putting your weight on your front leg and reversing the motion from step 3. You’ve now done one Bulgarian split squat! Switch legs halfway through for a balanced workout.

Curtsy Lunges

Everyone loves lunges, right? Mix it up with this curtsy lunge variation using two dumbbells:

1. Stand up straight, holding one dumbbell in each hand.

2. Move your right foot backwards in a circular clockwise motion, until it passes behind your left foot.

3. Do a basic lunge motion with you left foot, before returning to the original ‘curtsy’ position and repeating the movement on the opposite side. Do five or six reps across three sets, and don’t forget to keep the dumbbells steady and balanced.

Romanian Deadlift

Although you can use a variety of weights when doing deadlifts, this variation works great with dumbbells. Here’s what to do:

1. Stand up straight, with your feet shoulder-width apart and your arms resting at your sides

2. Squat and reach down to grip the barbell, keeping your back neutral. It’s okay to look downward during this movement in order to keep your neck in line with your back. When gripping the bar put your chest out and shoulders backs and torso tight.

3. Stand up straight and lift the barbell to your thighs. Your feet should still be shoulder-width apart, and your hands should be gripping the barbell on either side of your body. During this motion, your back and glutes should be kept tight.

4. Repeat the movement by lowering yourself once again, bringing the weight below your knees yet not touching the ground.

Check out our full guide on Romanian deadlifts to see the full process using the more traditional barbell.

Want to learn more?

For access to a variety of weights, it’s often easier to work out in a gym instead of at home. If you’re looking to take that next step, your local Gym has all the equipment, space, and personal trainers you need to smash your fitness goals. Get signed up today.