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Leg exercises with dumbbells can be an effective way to build massive leg strength and muscles. Weighted workouts can target a variety of muscles at once, specifically hamstrings, quadriceps, glutes, and calves. In addition, they can be used to develop muscle mass and leg toning as well.
So, whether you work out at the gym or in the comfort of your home, leg exercises with dumbbells may be the best new addition to your leg day. However, if you are a beginner, it is recommended that you start training with lightweight dumbbells to prevent pain and injuries.
Read on for the five best dumbbell leg workouts that must definitely be added to your next leg training session.
Bulgarian split squat and Goblet squat are among the top 5 leg exercises with dumbbells to practice today
Start your leg day with the following lower body dumbbell workouts:
1. Bulgarian split squat
The Bulgarian split squat is one of the most strengthening leg exercises with dumbbells. It targets quadriceps, glutes, and hamstrings, and helps you build great leg strength. It is an effective single-leg exercise that improves coordination and balance and develops muscles as well.
To do the Bulgarian split squat:
- Stand at least two to three feet away from an exercise bench or a step. Hold a dumbbell in each hand at your sides and keep an upright posture.
- Now bring your right foot back and rest it on top of the bench. Slowly bend your knees and lower your body until your left thigh gets parallel to the floor and your right knee gets above the floor.
- As you lower down, make sure your shoulders are back and your chest is up. Pause at the bottom and then press through your feet to get back to the start.
- Repeat and then switch sides.
2. Dumbbell Romanian deadlift
The Romanian deadlift is an amazing lower-body dumbbell workout. Not only does this exercise strengthen the glutes and hamstrings, but it also works wonders on the entire lower body while also targeting the core.
While the standard version is done with a barbell, a dumbbell Romanian deadlift is an easier option if you are a beginner or don’t have access to a barbell.
To do the dumbbell Romanian deadlift:
- Stand upright with your feet positioned at a hip-width distance and your toes pointed forward. Hold a dumbbell in each hand and position them just in front of your quads.
- Now with your knees slightly bent and your chest up, hinge forward until the dumbbells reach below your knees.
- Pause at the bottom position for a few breaths, and then engage your glutes and hamstrings to hinge backward to get into the starting position.
- Repeat the exercise for a few reps while maintaining the right posture and ensuring that the dumbbells move in a straight path.
3. Goblet squat
One of the easiest yet very effective leg exercises with dumbbells is the goblet squat. It is a great variation of the standard squat exercise that strengthens the entire lower body muscles, including the glutes, hamstrings, calves, and quads. Additionally, this exercise improves hip mobility and targets the anterior core muscles as well.
To do goblet squats:
- Stand straight with your feet in a normal stance and your toes pointed slightly outward. Hold a dumbbell with both hands in between your legs.
- Now with your shoulders down and chest up, slowly squat down as low as you can or until your elbows almost touch the inside of your knees.
- Pause and then press through your feet to stand back straight up.
- Repeat the exercise. Always ensure that your shoulders are down, your chest is up, and your spine is in a neutral position.
4. Farmer’s walk on tiptoes
The farmer’s work is also among the most strengthening leg exercises with dumbbells. An incredible calves workout with dumbbells, the farmer’s walk on tiptoes might seem easy but will burn your calves in just a few reps.
To do the farmer’s walk on tip toes:
- Stand upright and hold a dumbbell in each hand by your sides.
- Come up on your toes and start to walk forward for a few steps. Keep walking on your toes while maintaining an upright posture and allowing the dumbbells to hang just naturally.
- Repeat the exercise.
5. Side lunges
One of the most versatile leg exercises with dumbbells, side lunges, targets the glutes and engages small muscles of the gluteus minimus, medius, and hips. This exercise boosts hip mobility and also reduces groin pain and pressure.
To do the side lunges:
- Stand straight with your feet together and hold a dumbbell in each hand on your sides.
- Now take a big step to the side with your right leg and hinge your right hip back while keeping your left leg straight and toes pointed forward.
- Slowly push your right foot into the floor to return to the starting position.
- Repeat a few reps more, and then switch sides to continue.
So, now that you know about these strengthening leg exercises with dumbbells, incorporate them into your leg day to give your entire lower body a productive workout.
However, avoid completing all the exercises in one session, as this can strain your leg muscles. If you experience pain while performing any of the exercises, stop and give your muscles a few minutes of rest.
