Don't have enough time to hit the gym yet want to build that lower body strength? Then you are in luck because leg exercises are one of the few workouts that can be done at home without involving a range of equipment.
Knowing the right workouts and a pair of dumbbells are all that you require to achieve that perfectly toned lower body at home.
So, check out this list of ultimate dumbbell leg workouts that will make your leg days less boring and more effective.
Ultimate Dumbbell Exercises For Your Leg Day
Here are the top dumbbell exercises for leg day that do not require a range of equipment and can be done at the ease of home.
These workouts are arranged in increasing order of difficulty and intensity to curate the perfect routine for you.
1. Goblet Squats
Sets: 3
Reps: 10-15
Resting Time: 60 secs
Despite providing the benefits of traditional back squats, goblet squats have a lesser chance of causing lower back injuries. Besides, it is a great exercise for beginners.
This exercise simultaneously removes the tension and targets the quads and glutes. The involvement of weights ensures core activation as well.
How to do it:
- While standing straight, hold a dumbbell vertically with both of your hands.
- Now inhale and squat. While doing it, keep your core tight and your torso upright.
- Exhale and get back up to your starting position.
- Avoiding lifting your heels in order to get your hips lower.
2. Dumbell Romanian Deadlift
Sets: 3
Reps: 10-15
Resting Time: 60 secs
Romanian deadlifts are considered one of the best glute and hamstring workouts if done properly. This exercise targets the lower back, core, hamstrings, and glutes, meaning the entire posterior chain.
This exercise is absolutely safe for people with lower back pain and does not require a range of equipment.
How to do it:
- Stand with your feet hip-width apart and holding dumbbells in each hand.
- Keeping the dumbbells close to your body, start lowering them down in front of your shins.
- Maintain a neutral spine and squeezed shoulders throughout
3. Reverse Lunge
Sets: 3
Reps: 10 each leg
Resting Time: 60 secs
Dumbbell reverse lunges are great for developing strength and stability in the lower body. This activates the quadriceps, giving you better-defined front thigh muscles.
Besides, it also improves the hamstring and glute development as it uses a range of motions.
How to do it:
- Stand with your torso upright and firmly hold a dumbbell in each of your hands.
- Take a big step backward and lower that knee on the ground.
- Return to the original position and repeat for the other leg.
4. Bulgarian Split Squat
Sets: 3
Reps: 10
Resting Time: 30 secs
This single-leg squat ensures that you’ll have visible results in your lower body. This exercise actively targets all of your major leg muscles, such as the quads, hamstrings, calves, and glutes. Besides, it also strengthens your core as you try to keep your balance.
How to do it:
- Stand 2 feet in front of a knee-level bench while holding dumbbells in each hand.
- Lift your right leg and place the top of your feet on the bench and start lunging.
- Get up in the initial position and repeat for the left leg.
5. Single Leg Deadlifts
Sets: 3
Reps: 10 each leg
Resting Time: 30 secs
This variation of the traditional deadlift is a little more complex but ensures that your core strength and balance are improved significantly alongside your lower body.
How to do it:
- Start with standing with your feet hip-width apart and holding dumbbells in each hand in front of you.
- Lean forward while shifting all your weight onto one leg and extend the lifted leg straight behind you.
- Lift your leg until your body forms the shape “T.” while your arms should hang straight down.
- Slowly bring the lifted leg to the initial position and repeat for the other leg.
6. Dumbbell Leg Curl
Sets: 3
Reps: 8-10
Resting Time: 60 secs
Dumbbell leg curls are the ultimate workout for the hamstrings. Always begin this workout with light weights, or it can cause serious muscle injury.
Besides being super impactful for hamstrings, it also improves dynamic knee joint stabilization.
How to do it:
- Lie face down on a bench that is at least 2 feet elevated from the ground. Keep your knees on the edge of the bench.
- Now, securing the dumbbell between the arches of your leg, pick it up from the ground.
- Extend your legs fully, and wrap your arms around the bench for better support.
- Now slowly bending your knees, curl the dumbbell up to your buttocks.
- Pause for a few moments and lower the legs back to the initial position.
- Try to lift the dumbbells with your hamstring by using a full range of motion.
7. Single Leg Dumbbell Hip Thrust
Sets: 3
Reps: 10 each leg
Resting Time: 30 secs
This variation of dumbbells adds more resistance to the traditional single-leg hip thrust, making the workout more effective.
The workout targets all the primary movers like gluteus medius, gluteus maximus, and gluteus minimus. Besides, it also improves the functioning of the pelvic balance and hip abduction and adduction (spreading and closing of the legs).
Besides, it also targets the hamstrings, spinal erectors, and quads, making it a great mid and lower-body workout.
How to do it:
- Place your back against a bench where you can bend your knees at a 90-degree angle.
- Place one dumbbell on the hip joint of your right leg.
- Place your right foot flat on the floor (this will be the working leg) and lift the left one.
- Contract the glute and raise your leg straight until your left leg, hip, and torso are aligned.
- Hold this position for a few moments and slowly return to the initial position.
- Repeat for the opposite leg.
Next to Read: Deadlift v.s. Squat - Know the Differences
