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Dumbbell Leg Workout: Build Beastly Legs With Dumbbells

My Dumbbell Leg Workout

When it comes to putting together dumbbell-only workouts it’s simple to put together a biceps workout, a shoulder workout or even a chest workout… but when it comes to a dumbbell leg workout it can be a little tricky.

When it comes to training legs most guys hit a barbell back squat before jumping on a few isolation machines such as the leg extension (quads) and leg curls (hamstrings) before they call it a day.

If you’ve only got a pair of dumbbells don’t be discouraged, you can without a doubt use this dumbbell leg workout to build legs that’re both big and strong.
Whether you’re travelling and only have access to a pair of dumbbells or perhaps you’d just like to mix up your training a bit utilize the following exercise along with the prescribed workout listed at the end of this article.

Dumbbell Squat

Form:

Stand up straight while holding a dumbbell in each hand, palms facing towards your body.

Your legs should be in a stance slightly wider than shoulder width with toes pointing outwards, head forwards, back straight.

While maintaining a straight back bend your knees and drive your butt backwards until your quads are parallel to the floor, if you’ve got the flexibility I recommend going slightly below this parallel level.

Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor.

Pause for 1 second at the bottom of the repetition.

Drive through your heels to raise your torso back to the starting position, ensuring back is straight for the duration.

Repeat for the prescribed number of repetitions.

Dumbbell Walking Lunge

Form:

Stand upright while holding a dumbbell in each hand, palms facing your torso with arms extended down by your sides.

Step forward with one leg while bending at the knee, maintain an upright torso and hold your balance with your stationary leg.

Push up through your heel and proceed to perform the above steps with your other leg.

Repeat for the prescribed number of repetitions. 

Dumbbell Split Squat

Form:

Hold onto a dumbbell in each hand, neutral grip with palms facing your torso while your arms are extended.

Utilizing a flat bench position place your rear leg up on the bench with your front foot flat on the floor in front.

Flex your front knee and your hips to lower your body – ensure your back stays straight and upright for the duration of the repetition.

Once you’ve reached the bottom proceed to drive through your front heel to extend your leg back to the starting position.

Repeat for the prescribed number of repetitions.

Switch legs as necessary.

Dumbbell Straight Leg Deadlift

Form:

Hold onto a dumbbell in each hand, with palms facing your torso while your arms are extended.

With a slight bend in your knees maintain a wider than shoulder-width stance and a straight back.

Lower the dumbbells over your feet while bending at the waist and keeping your knees stationary – your back must be straight for the duration of the repetition.

Lower yourself until you feel a deep stretch in your hamstrings.

Extend your hips and waist to return to the starting position.

Repeat for the prescribed number of repetitions.

Putting It All Together… The Workout

Dumbbell Squat – 4 sets – 12 reps per set

Dumbbell Walking Lunges – 4 sets – 12 reps per set (per leg)

Dumbbell Split Squat – 4 sets – 10 reps per set (per leg)

Dumbbell Straight Leg Deadlift – 3 sets – 10 reps per set

Here Are The ONLY Pair of Dumbbells I’ll Ever Recommend…

Bowflex SelectTech Adjustable Weights

Instead of buying multiple sets of dumbbells or messing around screwing weight plates on and off your dumbbells between sets and exercises the Bowflex adjustable dumbbell makes progressing with your routine and exercise so much easier and efficient.

Adjustable in 2.5lb increments all the way up to 52.5lbs per dumbbell, ideal for the beginner or intermediate gym-goer

You can invest in a pair of these dumbbells that’ll last you forever here.

Give The Dumbbell Leg Workout Above A Go!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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