9 Dumbbell Leg Workouts to Build Lower-Body Strength

Dumbbell leg workouts are strength-training exercises that use dumbbells throughout a range of motion to activate major muscle groups throughout your lower body, including your hip flexors, glutes, quads, hamstrings, adductors, and calves. In addition to building muscle in your legs and lower body, dumbbell leg exercises build foundational strength that can help improve your cardio performance. Kettlebells can easily be substituted for dumbbells if necessary.

There are several notable advantages to practicing leg workouts.

1. 1. Dumbbell leg exercises are great for beginners. Dumbbells come in varying weights for a wide range of fitness levels. Adjustable dumbbells are convenient tools for incrementally increasing weight over time. Plus, they take up very little storage space, making them ideal for home workouts.
2. 2. Dumbbell leg exercises help improve your athletic performance. The best leg exercises deliver full-body benefits that promote overall wellness. In addition to providing foundational leg strength to perform daily movements, your leg muscles provide lower-body power and speed to your athletic performance.
3. 3. Dumbbell leg exercises can help reduce back pain. Weak leg muscles can lead to pain in your lower back. By practicing leg exercises properly and consistently, you build strength in your glutes and hips to support your lower back and alleviate back pain.

Consider some of the best dumbbell leg exercises for building lower-body strength.

1. 1. Bulgarian split squat: Perform Bulgarian split squats by gripping a single dumbbell with both hands at chest height. Get into the starting position by placing your back foot onto an elevated surface. Bend your back knee at a 90-degree angle. Keep your torso upright with a slight forward lean. Hinge your front knee and ankle, activating your front leg as you lower your body. Pause once your back leg is a couple of inches off the floor. Stand again and repeat this movement for your desired number of repetitions.
2. 2. Goblet squat: A goblet squat is a full-body, dumbbell squat exercise characterized by performing a squat while holding a single dumbbell in front of your chest. A goblet squat works muscles in your lower body like the glutes, quadriceps, hamstrings, and calves, and it also works the core muscles in your upper body.
3. 3. Single-leg dumbbell deadlift: The single-leg deadlift (SLDL) is an exercise characterized by a forward hip-hinge movement while lifting one leg off the ground and extending it backward. Single-leg deadlifts work muscle groups in your posterior chain, including your calf muscles, lower back muscles, hamstrings, and glutes.
4. 4. Romanian deadlift: The Romanian deadlift (RDL) is a traditional barbell weightlifting exercise that can be performed using a pair of dumbbells. It targets your posterior chain, including your glutes, spinal erectors, and hamstrings. The Romanian deadlift activates these lower-body muscle groups by incorporating the hips more than a traditional deadlift.
5. 5. Dumbbell lateral lunge: A lateral lunge, also known as a side lunge, is a traditional bodyweight exercise that works multiple muscle groups throughout your lower body, including your quadriceps, abductors, glutes, and hamstrings. For an added challenge, hold a single dumbbell in front of your chest while practicing the exercise. Practice lateral lunges by moving your left foot out to your side, extending your left leg as you hinge your right knee. Keep your upper body aligned and your back straight as you lower yourself with your right leg. Once at the bottom of the movement, press into your right foot and raise to a standing position once again.
6. 6. Dumbbell reverse lunge: Perform dumbbell reverse lunges by firmly gripping a dumbbell in each hand. Take a step backward, keeping your upper body aligned and your back straight. Lower yourself enough for your front leg to be at a 90-degree angle. With proper form, reverse lunges are one of the most accessible lunge variations for building strong glutes.
7. 7. Dumbbell step-ups: Perform dumbbell step-ups by standing in front of an elevated, knee-height surface like a plyometric box or bench. Firmly grip a dumbbell in each hand. Place your right foot on top of the elevated surface and push through your right leg to lift your body up onto it. Step down slowly with your left leg and perform the next repetition leading with your left foot.
8. 8. Dumbbell sumo squat: Perform the sumo squat exercise using a wider stance than the hip-width stance associated with the standard squat. While keeping your back straight, lower yourself from a standing position into a squatting position. Firmly grip a single dumbbell and hold it in front of your chest throughout the movement. Squeeze your glutes and straighten your legs to stand again. Repeat this movement for your desired number of repetitions.
9. 9. Dumbbell calf raises: Perform calf raises by standing tall with your feet hip-width apart. Firmly grip a dumbbell in each hand. Lift your body by pushing into the fronts of your feet, activating your calf muscles as you stand on your tiptoes. Return to a regular stance and repeat the movement pattern.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.