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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 was a fan.

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 followed by how a dumbbell workout can really help propel your fitness game.

Dumbbell Leg Workout




This dumbbell leg workout starts off with squats which is absolutely essential when it comes to building lower body strength.

Followed by Romanian deadlifts which turns the focus on your hamstring and glutes.

This dumbbell leg workout also includes Bulgarian split squats which everything from your quadriceps, hamstrings, hip flexors, glutes, calves, and adductors.

Flexibility, strength, and mass – this all-around dumbbell leg workout is everything you need to build 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

Romanian Dumbbell Deadlift

Sets: 3

Reps: 8 to 10

Muscles Worked: Hamstring and Quadriceps

How to do a 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

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

Uplift Your Workout Game

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.

Since adding weight is one of the best ways to build mass and strength, dumbbells are an optimal way to get an effective workout from the comfort of your home.

Buying barbells is expensive, and not everyone has the luxury of a home gym. Therefore, dumbbells are the most viable solution along with resistance bands to work out home.

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 body weight exercises to make them even more effective.

Key Takeaway

A complete dumbbell leg workout is often side-lined by many fitness enthusiasts.

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

Since this workout incorporates hard-hitting exercises like squats, lunges, deadlifts, split squats, and calf raises – you’re looking at a workout bound to increase lower body strength, endurance, and mass.

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