Beginner Dumbbell Leg Exercises

27 Beginner Dumbbell Leg Exercises with three ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Top 10

• 1

  Dumbbell Lunge

  This is the most commonly known lower body workout alongside with squats. You can target glutes and thigh muscles directly with this workout. It is also excellent for developing coordination of lower body muscles!

  BeginnerDumbbell
• 2

  Dumbbell Stiff Leg Deadlift

  It's one of the best workouts that can help with a round butt!

  BeginnerDumbbell
• 3

  Goblet Squat

  Locate the dumbbells in front of your chest and perform squats. You can more easily understand the basic forms of squats with this workout.

  BeginnerDumbbell
• 4

  Dumbbell Bulgarian Split Squat

  This workout requires you to elevate one foot while doing lunges. You can do it anywhere if there is a place you can put your foot up. As you focus on one leg, it's better for training your stability and balance.

  BeginnerDumbbellPower Rack
• 5

  Dumbbell One Leg Deadlift

  It's a workout that focuses more on your hip and the back of the thigh.

  BeginnerDumbbell
• 6

  Dumbbell Squat

  By using dumbells, this workout allows you to move more naturally than using barbells.

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• 7

  Dumbbell Sumo Squat

  This workout targets front, back, left and right side of your thighs. All at once.

  BeginnerDumbbell
• 8

  Dumbbell Backward Lunge

  Do a lunge holding dumbbells.

  BeginnerDumbbell
• 9

  Dumbbell Hip Thrust

  This is one of the best exercises to really work your glutes. Great for building strength and shaping your hips.

  AdvancedDumbbellFlat Bench
• 10

  Dumbbell Split Squat

  Hold dumbbells and do squats.

  BeginnerDumbbell

Ranked 11–27

• 11

  Dumbbell Step Box Backward Lunge

  It's a workout that allows you to focus on stretching muscles using a step box!

  BeginnerDumbbellStep Platforms
• 12

  Dumbbell Walking Lunge

  Do lunges while walking with dumbbells

  BeginnerDumbbell
• 13

  Dumbbell Wide Squat

  Hold a dumbbell and squat with your legs wide apart

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• 14

  Dumbbell Cross Lunge

  Do lunges with dumbbells.

  BeginnerDumbbell
• 15

  Dumbbell Leg Extension

  This is a leg extension variation using dumbbells.

  AdvancedDumbbellFlat Bench
• 16

  Dumbbell Romanian Deadlift

  This deadlift targets your hamstrings and glutes.

  AdvancedDumbbell
• 17

  Dumbbell Seated Good Morning

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  BeginnerDumbbell
• 18

  Dumbbell Single Leg Calf Raise

  This exercise targets one calf at a time.

  AdvancedDumbbell
• 19

  Dumbbell Squat to Overhead Press

  This is a full-body compound exercise combining a squat and a shoulder press.

  AdvancedDumbbell
• 20

  Dumbbell Step Up

  Step up to the side onto a box, holding dumbbells to build strength in your glutes and the front of your thighs.

  BeginnerDumbbellFlat Bench
• 21

  Dumbbell Step Up

  Step up holding dumbbells

  BeginnerDumbbellFlat Bench
• 22

  Single Leg Calf Raise

  Work your calf with a bodyweight move.

  AdvancedDumbbell
• 23

  Dumbbell Narrow Squat

  Keep your feet close together to target your quads more.

  AdvancedDumbbell
• 24

  Dumbbell Side Lunge

  This lunge variation works your quads, glutes, and inner thighs all at once.

  AdvancedDumbbell
• 25

  Dumbbell Staggered Deadlift

  This deadlift puts more load on one leg, helping balance your glutes and hamstrings.

  AdvancedDumbbell
• 26

  Jump Dumbbell Squat

  Build leg strength and jump power with this plyometric squat.

  AdvancedDumbbell
• 27

  Standing Dumbbell Side Kick

  Add a light dumbbell to your side kick to work your core and lower body.

  AdvancedDumbbell