Lifters may prefer dumbbells over other free weights for a variety of reasons. Dumbbells are a popular home gym tool due to a lack of resources, insufficient space, and the requirement for variety. Dumbbells are considered joint-friendly since they are often lighter than barbells and allow your limbs to move more freely.
Dumbbells are typically associated with chest pressing, curls, and rows, whereas barbells are associated with powerful squats and deadlifts. Dumbbells, on the other hand, can strengthen and bulk up your legs just as well as any other gym item. Here are nine lower-body workout plans centred on dumbbells to get you started.
This workout can be done twice a week. Increase the weight you're using by five pounds when you're hitting the top end of the rep range with more than the objective reps left in reserve (RIR). By adding one total set to each workout each week, you can boost your training volume. To get the most out of the program, stick with it for at least three months.
9 Best Dumbbell Leg Exercises
1. Walking dumbbell lunge
Step one foot forward and lower into a lunge while holding a dumbbell in either hand. Return to a standing position and lunge with the opposing foot, using the movement to "walk" across the room.
2. Dumbbell squat
Bend your knees to drop into a squat so that your thighs are parallel to the floor, holding a dumbbell in each hand with palms facing toward your body. Maintain a forward glance and a proud chest, then push back up through your heels to regain your balance.
3. Dumbbell hip thrust
Set a dumbbell on your hips and place your shoulders on an elevated surface (with your hips dangling off the front). Slowly lower your hips to the floor, then thrust up through your heels, squeezing your glutes at the top. Make sure your core is engaged throughout the workout to keep your back straight.
4. Dumbbell curtsy lunge
Cross one leg behind you and sink your body while turning your hips forward to achieve a traditional curtsy squat. Simply grasp a dumbbell between your hands in front of your chest when you're ready to add weight.
5. Dumbbell alternating step up on a box
Step one foot up onto a box or bench with a dumbbell in each hand and your arms by your sides, then step the other foot up to meet it. Slowly return to the ground in the same manner, then repeat the exercise on the opposite side, starting with your original step.
6. Dumbbell Romanian deadlift
Begin by standing with a dumbbell held firmly in front of your hips and your knees slightly loose. Squeeze your shoulder blades back and down to activate your lats. Begin by bringing your hips and glutes back while maintaining your knees slightly bent. As you bend forward, keep the weight close to your body and go as low as you can without curving your upper back. Maintain a straight forward stare while you bend over to ensure that your back remains straight. As you stand back up, drive your hips forward and clench your glutes.
7. Bulgarian split squat
Place your sneaker laces on top of an elevated surface (such as a bench or chair) and stand a full stride length in front of it, so that your ankle is slightly hanging off the edge. Tilt your torso forward 15 degrees while holding the dumbbells at your sides, then descend as if you were doing a stationary lunge.
8. Single-leg deadlift
Stand with one foot firmly placed on the floor, a slightly bent knee, and a dumbbell in the opposite hand. Reduce the weight to the floor by squaring your hips to the mat and hingeing at the waist (keeping your back flat). Float your opposing leg back behind you.
9. Squat-to-press
Hold a dumbbell in each hand and lower yourself into a squat until your thighs are parallel to the ground, keeping your chest proud and your gaze forward. Return to a standing position by pushing up through your heels and extending your arms straight overhead. Return them to your shoulders and repeat the process.
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