Best Leg Exercises With Dumbbells for Stronger and Sculpted Legs

As the old adage goes: “Never skip leg day.” 

Leg exercises are crucial for a well-rounded fitness routine, and you don’t need a squat rack or power rack to build your legs, either. With dumbbells in hand, you have a world of possibilities. From squats to lunges, we've got you covered with the best dumbbell leg exercises to help you say goodbye to chicken legs. Let's dive into the world of leg workouts with dumbbells and unlock the power of sculpted legs. 

Below, we’ve outlined 12 trainer-approved dumbbell leg exercises, including their benefits, variations, and how to perform them correctly for maximum gains.

Benefits of Training Legs With Dumbbells

Although machines and barbells tend to be what most gravitate to on leg day, leg exercises with dumbbells have several benefits for your lower body and overall fitness. Some of the most significant advantages are:

• Increased muscle activation than bodyweight exercises

• Improved balance and stability

• Improved mobility and flexibility

• Enhanced calorie burn

Ways to Hold Dumbbells With Leg Exercises

Before we delve into the best dumbbell leg exercises, it's essential to understand the different ways to hold dumbbells for maximum effectiveness and safety. Here are three common ways to hold dumbbells for leg exercises:

• Goblet Hold: Hold the dumbbell vertically with one end of the dumbbell in the heel of both hands, and the other end pointing downwards towards the ground.

• Farmer's Hold: Hold one dumbbell in each hand by your side, with your palms facing your thighs. 

• Suitcase Hold: Hold one dumbbell in one hand by your side, with your palm facing your thigh.

12 Best Dumbbell Leg Exercises

Dumbbell Squats

Dumbbell squats are one of the “big lifts” that target your quads, glutes, and hamstrings.

To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand by your sides (farmer’s hold).

2. Keep your torso upright and your knees slightly bent.

3. Lower your hips down and back as if sitting in a chair, keeping your chest up and your knees in line with your toes.

4. Push through your heels to return to the starting position and repeat for reps.

Variations: You can perform dumbbell front squats by holding the dumbbells in front of your shoulders, or dumbbell jump squats by adding a jump at the top of the movement.

Need more instruction? We’ve put together this in-depth guide to squatting with dumbbells.

Dumbbell Lunges

Dumbbell lunges isolate each leg, targeting your quads, glutes, and hamstrings.

To perform this exercise:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand by your sides.

2. Step forward with your right foot, lowering your left knee towards the ground, keeping your chest up and your core engaged.

3. Push through your right heel to return to the starting position and repeat on the other side.

Variations: You can perform walking lunges, reverse lunges, or lateral lunges using dumbbells to target various leg muscles and improve mobility and stability.

Dumbbell Step-Ups

Dumbbell step-ups are a unilateral exercise that targets your quads, glutes, and calves in each leg.

To perform this exercise:

1. Stand in front of a bench or sturdy elevated surface with a dumbbell in each hand by your sides.

2. Step up onto the bench with your right foot, keeping your knee in line with your toes and your torso upright.

3. Push through your right heel to stand fully upright on the bench and then step back down with your left foot.

4. Repeat for reps on the right side before switching to the left.

Variations: You can target the glutes more effectively by leaning your torso forward, keeping your shin as straight as possible, and lowering your other leg slowly to the ground.

Looking to build your quads specifically? Here’s a guide to quad exercises with dumbbells.

Dumbbell Deadlifts

You don’t need a barbell to effectively perform deadlifts. Here’s how to use dumbbells to targets your hamstrings, glutes, and lower back.

To perform this exercise:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand in front of your thighs with palms facing back.

2. Keeping your back straight and hinge at the your hips. Push your glutes back, bend your knees, and lower the dumbbells towards the ground.

3. Push through your heels to stand back up, squeezing your glutes at the top of the movement.

4. Repeat for reps, focusing on keeping your back straight and engaging your core.

Variations: You can perform single-leg deadlifts using one dumbbell or Romanian deadlifts keeping only a slight bend in your knee for increased hamstring activation.

Dumbbell Calf Raises

Dumbbell calf raises isolate your calf muscles for a serious burn. 

To perform this exercise:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand by your sides.

2. Raise up onto the balls of your feet, squeezing your calf muscles at the top of the movement.

3. Lower your heels back down to the ground and repeat for reps.

Variations: Add a step to add more range of motion and further activate your calves. 

Dumbbell Glute Bridges

Get ready to sculpt those glutes and hamstrings with the ultimate leg exercise. Whether you're looking to tone up, build strength, or just show off your booty gains, this exercise is a must-try.

To perform this exercise:

1. Lie on your back with your knees bent and feet flat on the ground.

2. Lay a dumbbell on your hips, holding it with both hands to keep it stable.

3. Push with your glutes, through your heels to lift your hips up towards the ceiling and squeeze your glutes at the top of the movement.

4. Lower your hips back down to the ground and repeat for reps.

Variations: You can perform single-leg glute bridges with one leg raised or add a pulse at the top of the movement for increased glute activation.

 

Dumbbell Goblet Squat to Press

This compound exercise is the ultimate powerhouse that targets your quads, glutes, shoulders, and triceps all at once. With just one exercise, you can amp up your leg workout while also building strength in your upper body.

To perform this exercise:

1. Hold a dumbbell vertically with both hands, with the top end of the dumbbell pointing towards the ceiling (goblet hold).

2. Lower into a squat, keeping your chest up and your knees in line with your toes.

3. As you stand back up, press the dumbbell up overhead, fully extending your arms.

4. Lower the dumbbell back down to your chest and repeat for reps.

Variations: Perform a single-arm dumbbell press holding one dumbbell at your shoulder.

Dumbbell Bulgarian Split Squats

This leg exercise is not for the faint-hearted, but the results are well worth the effort. Get ready to torch those quads, glutes, and hamstrings like never before.

To perform this exercise:

1. Stand facing away from a bench with a dumbbell in each hand by your sides.

2. Rest the top of your left foot on the bench behind you, with your right foot in front of you.

3. Lower down into a lunge, keeping your torso upright and your knee in line with your toes.

4. Push through your right heel to stand back up and repeat for reps on the right side before switching to the left.

Variations: Add a jump lunge for increased intensity or target your glutes more effectively by leaning forward and keeping your front shin as straight as possible.

Dumbbell Lateral Lunges

Ready to level up your leg workout and target those hard-to-reach muscles? This exercise is a game-changer for your inner and outer thighs, as well as your glutes. Get ready to feel the burn and see the results as you sculpt and tone those trouble spots.

To perform this exercise:

1. Stand with your feet wider than hip-width apart and hold a dumbbell in each hand by your sides.

2. Step your right foot out to the side and lower down into a lunge, pushing your hips back, keeping your left leg straight and your torso upright.

3. Push through your right heel to stand back up and repeat for reps on the right side before switching to the left.

Variations: Instead of stepping in and out, try keeping both feet planted in a wide stance, and slowly lowering into your lunge from side to side.

Dumbbell Hamstring Curls

This isolation exercise is the key to unlocking those tight and toned hamstrings you've always wanted. With dumbbells in hand, you'll be able to zero in on those muscles.

To perform this exercise:

1. Lie face down on a bench or on the floor with a dumbbell behind each knee.

2. Curl your heels towards your glutes, squeezing your hamstrings at the top of the movement.

3. Lower your heels back down to the starting position and repeat for reps.

Variations: Add ankle weights to increase the intensity of the exercise.

Dumbbell Single-Leg Squats

This exercise is for advanted lifters only! It’s a game-changer when it comes to targeting your quads, glutes, and hamstrings with precision. 

To perform this exercise:

1. Stand on your left foot with a dumbbell in your right hand by your side.

2. Lower down into a squat, keeping your left knee in line with your toes and your right leg extended out in front of you.

3. Push through your left heel to stand back up and repeat for reps on the left side before switching to the right.

Variations: For beginners, try keeping your extended foot lighted planted on the ground.  

 

Dumbbell Curtsy Lunges

This unique and effective exercise is not your typical lunge—it's a move that challenges your inner and outer thighs, as well as your glutes in a whole new way. 

To perform this exercise:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand by your sides.

2. Step your right foot behind and to the left of your left foot (like as if you were curtsying to royalty), sitting your hips back and keeping your torso upright.

3. Push through your left heel to stand back up and repeat for reps on the right side before switching to the left.

Variations: Add a pulse at the bottom for more activation while elevating your font foot by stepping on a weight plate to increase the range of motion.

Can you build legs with dumbbells?

Yes, you can definitely build legs with dumbbells. Dumbbells are versatile and effective tools for building leg strength and muscle mass. By performing a variety of exercises with heavy weights, slowing down your reps, and really focussing on proper form, you can target all of the major muscle groups in your legs and achieve great results.

Do You Have to Lift Heavy to Build Legs?

While heavy lifting is certainly a way to progressively overload, it's not the only way to achieve results. If you don't have access to super heavy dumbbells, there are other techniques you can use to make your leg exercises effective and challenging.

One approach is to slow down your reps and focus on the mind-to-muscle connection. Slowing down the tempo of your repetitions can help you engage the muscles and make every movement count, even with lighter dumbbells.

Adding a pause at the hardest part of the rep is another effective technique. For example, pausing at the bottom of a squat can increase muscle tension and make your leg exercises more challenging without increasing weight.

Increasing the number of repetitions, or adding an extra set, can also make a difference. This can help you build endurance and improve muscle definition, even with lighter dumbbells.

Remember, the key is to challenge yourself and push your limits, regardless of the weight of your dumbbells. Incorporating these techniques into your leg workout routine can help you make the most out of your leg exercises and achieve the results you're after, even without heavy weights.

How Can I Do Legs With Dumbbells at Home?

To do legs with dumbbells at home, you can perform a variety of exercises like squats, lunges, deadlifts, and hamstring curls. You'll need a set of dumbbells and a sturdy surface like a bench.. Make sure to choose weights that challenge you but also allow you to maintain proper form throughout the exercise. Your last 2-3 reps should be challenging to complete.

What Are the Best 3 Exercises for Legs?

The best 3 exercises for legs are squats, deadlifts, and lunges. These are known as compound exercises, which target all of the major muscle groups in your legs. The main muscle groups in the legs are the quadriceps (front of the thigh), hamstrings (back of the thigh), glutes (buttocks), calves (lower leg), and adductors/abductors (inner and outer thigh). 

These muscles work together to provide stability, power, and mobility for various leg movements and activities.  Exercises can be performed with a variety of equipment, including dumbbells. By incorporating these exercises into your leg workout routine, you can build strength, muscle mass, and endurance.

Unlock Your Leg Power: Crush Your Leg Workout with Dumbbells

Incorporating dumbbell leg exercises into your workout routine can help you build leg strength, muscle mass, and endurance. By performing a variety of exercises with proper form and gradually increasing the intensity of your workouts, you can achieve great results and improve your overall fitness level. Remember to choose weights that challenge your muscles, vary your exercises, and always listen to your body to avoid injury.

Ready to level up your leg workout with dumbbells at home? Montreal Weights has a wide range of high-quality dumbbells designed for maximum performance. Whether you're a beginner or a seasoned fitness enthusiast, our dumbbells are perfect for adding resistance and intensity to your leg workouts. 

Shop Montreal Weights adjustable dumbbells to unleash the true power of your legs.