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The Best Dumbbell Leg Workout To Power Pack Your Legs


A dumbbell leg workout is so effective that even Benjamin Franklin might have been doing it. When he wasn’t busy creating inventions, Benjamin Franklin was busy perfecting his fitness regimes.  

By the use of it, I have in forty swings, quickened my pulse from sixty to one hundred beats in a minute, counted by a second watch, and I suppose the warmth generally increases with quickness of pulse.”

This is from a letter in 1786 where Benjamin Franklin is keen to describe his fitness experiences. Believe it or not, working out with dumbbells was also part of his routine.

“I live temperately, drink no wine, and use daily the exercise of the dumb-bell.”

Dumbbells just don’t get enough importance as they should. That is why we came up with an optimal dumbbell leg workout to help increase lower body strength and mass. Let’s jump right into this self-explanatory workout.

By the way, keep reading because we have talked about the importance of having a dumbbell workout in your regime.

Dumbbell Leg Workout


This dumbbell leg workout starts off with squats which is absolutely essential when it comes to building lower body strength. It also incorporates the Romanian deadlift which focuses on your hamstring and glutes.

This dumbbell leg workout also includes Bulgarian split squats which help strengthen your anterior or posterior chain depending on your position. This works heavily on your quadriceps and glutes.

Flexibility, strength, and mass – this all-round dumbbell leg workout is everything you need for a powerful lower body.

Dumbbell Squat

Sets: 3

Reps: 12 to 15

Muscles Worked: Quadriceps

How to do dumbbell squats:

  • Stand up straight and hold a dumbbell in each hand
  • Ensure your palms are facing your body  
  • Keep your feet shoulder-width apart
  • Stand up straight, this is your starting position
  • Now, lower down by bending your knees
  • Keep your head and back straight as your go down
  • Lower yourself until your thighs are parallel to the floor
  • Lastly, raise yourself to your starting position for one rep
Source: 24 Life

Dumbbell Lunges

Sets: 3

Reps: 12 to 15

Muscles Worked: Glutes, Hamstrings and Quadriceps

How to do dumbbell lunges:

  • Stand up straight and hold dumbbells by your side
  • Make sure that your palms are facing your body
  • Now, lunge forward with your right leg
  • Bend your knee until it is just above the floor
  • Finally, push your heel down to push your upper body back to starting position
Source: Very Well Fit

Romanian Dumbbell Deadlift

Sets: 3

Reps: 8 to 10

Muscles Worked: Hamstring and Quadriceps

How to do Romanian dumbbell deadlift:

  • Stand shoulder-width apart
  • Now, hold the dumbbells in front of you with your palms facing down to your thighs
  • Next, lower the dumbbell down till your shins
  • When the dumbbells go below your knees, do not go further down
  • Ensure that your spine is straight
  • Finally, push yourself back up to the starting position
Source: Buff Dudes

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Dumbbell Calf Raises

Sets: 3

Reps: 12 to 15

Muscles Worked: Gastrocnemius (calf muscle)

How to do dumbbell calf raises:

Hold a dumbbell in each hand

Stand shoulder-width apart

The dumbbells should hang by your sides

Now, rise up on your toes

Hold for a slight moment

Next, return to your starting position

Source: Buff Dudes

Bulgarian Dumbbell Split Squat

The perfect exercise to sum up this optimal dumbbell leg workout

Sets: 3

Reps: 8 to 10

Muscles Worked: Glutes and Quadriceps

How to do dumbbell Bulgarian dumbbell split squats:

Start by placing your leg behind an elevated platform, this is your starting position

Make sure your torso stays straight

Now, hold a dumbbell in each hand

Lower your knee just above the ground

Next, hold for a moment before returning to starting position

Source: Very Well Fit

Benefits Of A Dumbbell Leg Workout


One of the best benefits of a dumbbell leg workout is that it’s convenient for home workouts. Adding weight is one of the best ways to build mass and strength.

Buying barbells is expensive, and not everyone has the same to use them at home. Therefore, dumbbells are a good solution for working out home with weights.

Sean Alexander, CEO of Model Trainers, says “While machines limit our range of motion to the predetermined track that they’re set on, and barbells are large, cumbersome, and generally awkward to move around with, dumbbells don’t have either of those limitations and allow for free-range on any plane of motion,”.

A dumbbell leg workout is perfect for lower body conditioning because they focus on unilateral strength. Also, working with dumbbells helps stabilize muscles which is important for strength and balance.

Lastly, there are a wide variety of exercises you can do with dumbbells. You can replicate your favorite barbell moves or add weight to your body weight exercises.

Key Takeaway

A dumbbell leg workout is something not considered by many fitness enthusiasts. It is often ignored as compared to using machines or barbells.

However, a dumbbell leg workout is just as effective if not more than a machine or barbells.

This workout incorporates squats, lunges, split squats, deadlifts and calf raises. These movements target all of the major lower body muscles ensuring a proper burn and gain.

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