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dumbbell leg workout

leg workout

One pair of dumbbells is all you need to work your legs from every angle and build lower-body strength from home with this dumbbell-only leg workout…

Grab your favourite adjustable dumbbells or dumbbell set and get ready to work your lower body with this dumbbell-only leg workout.

Gyms tend to be full of men who devote all their training time to their upper body and none to their legs.

Aside from giving themselves odd-looking physiques, they’re missing a training trick, because leg moves target the big muscles of your glutes, quads and hamstrings. Working these areas hits a huge number of muscle fibres, which floods your body with growth hormones. 

But leg work doesn’t need to be confined to the squat rack. If you’re not regularly at the gym, it’s perfectly possible to train your lower body from home using just one pair of dumbbells. (If you don’t have dumbbells, use your bodyweight and up the number of reps.)

Benefits of working out leg workout

The advantages of training with dumbbells are many: they’re incredibly versatile, you can use them to target any muscle group and – as well as giving you a great-looking body – they provide balanced gains. That’s because when you hold one in each hand you have to control their movement completely, ensuring that each side of your body does an equal amount of work. They’re also outstanding value, with a basic set costing as little as £40. 

What’s more, you can use them for virtually any goal, whether you’re aiming to increase your muscle size or trim your waistline.

With this workout, the aim is to increase the size and strength of your lower body.

To work your legs effectively you need to use a variety of exercises. The first move in this workout works the quads, while the second targets your hamstrings.

The reverse lunge is great for developing balance and co-ordination, because we are generally not used to moving backwards while controlling a weight.

Finally, the side step-up gets you moving in a different plane of motion and is great at developing those frequently overlooked glute muscles.

How to do this dumbbell-only leg workout

Work your way through the following exercises, resting for 60 seconds between each.

1. Dumbbell Bulgarian Split Squat (3 x 10 each side)
2. Dumbbell Side Lunge (3 x 10 e/s)
3. Dumbbell Sumo Squat (3 x 12-15)
4. Dumbbell Reverse Lunge (3 x 10 e/s)
5. Dumbbell Side Step-Up (3 x 10 e/s)

Keep reading for full instructions…

Need dumbbells? Try the JaxJox 22.6kg DumbbellConnect

Try this dumbbell-only leg workout

leg workout

1. Dumbbell Bulgarian Split Squat

Reps: 10 each side
Sets: 3
Rest: 60 secs

How to do dumbbell Bulgarian split squats:
  • Rest the instep of your back foot on a chair and plant your front foot so it’s facing forwards.
  • Your hips should be facing forwards and your torso should be upright with your core braced.
  • Keeping your torso upright, lower until your front thigh is parallel to the floor.
  • Keep your front knee in line with your foot but make sure it doesn’t travel beyond your toes.
leg workout
2. Dumbbell Side Lunge

Reps: 10 each side
Sets: 3
Rest: 60 secs

How to do dumbbell side lunges:

  • Stand with your feet close together and facing forward, your torso upright and dumbbells by your sides.
  • Take a big step to the side, lowering onto your leading leg.
  • As you bend your leading knee, lower the dumbbells until they touch either side of your foot.

After completing this dumbbell-only leg workout, check out our upper-body dumbbell workout

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