Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-founder
FACT CHECKED
Can you still build strong, defined legs with just dumbbells? Absolutely! We're laying out a complete leg workout that only requires dumbbells. Forget the leg press machines and barbell squats; this workout will target every part of your legs for a balanced and brutal leg day.
Top 6 Exercises For A Killer Leg Workout With Dumbbells
You might recognize some of these exercises, but we've included a few lesser-known ones to keep things interesting and challenge your muscles.
1. Dumbbell Squats
A staple for a reason, squats are the ultimate leg exercise. They work your quads, hamstrings, glutes, and core. Using dumbbells for squats is much more forgiving on your lower back than barbell squats. Ensure you keep your chest up and push through your heels.
2. Dumbbell Romanian Deadlifts (RDLs)
Great for hitting your hamstrings and glutes, RDLs are a must. Focus on a slight knee bend and hinge at your hips to lower the weights while keeping your back straight.
3. Dumbbell Sumo Squats
Taking a wider stance and turning your toes out slightly for sumo squats will help target your inner thighs and glutes more intensely. Try to sink into this as low as you can, and there's no way you won't feel the burn.
4. Dumbbell Leg Curls
You might be surprised to learn that you can do leg curl alternatives without a machine. I'm not going to lie; it feels a little bit awkward doing this one, but it actually works.
5. Dumbbell Forward Lunges
If you're anything like me, you shudder when you see lunges on a workout plan. But they are on here for a reason: quads, hammies, and glutes all in one intense movement. If you really want something punishing, change these for a curtsy lunge.
6. Dumbbell Donkey Calf Raise
Don't neglect your calves! The donkey calf was one of Arnold's favorite calf exercises. I'd be surprised if most of you have ever done this, let alone seen it. If you can't quite get the hang of it, you can swap out for another one of our top dumbbell calf exercises.
Full Dumbbell Leg Workout
Here's how to turn these exercises into a workout that will leave your legs trembling:
| EXERCISE | SETS/REPS/REST |
| Dumbbell Squats |
|
| Dumbbell RDLs |
|
| Dumbbell Sumo Squats |
|
| Dumbbell Leg Curls |
|
| Dumbbell Forward Lunges |
|
| Dumbbell Donkey Calf Raise |
|
Wrap Up
There you have it—a comprehensive leg workout using only dumbbells. Experiment with different weights and rest times to find what works best for you. This isn't a Tom Platz legs workout, but it will get you on the path to proudly wearing those extra-short cut-off jean shorts you've been keeping in your closet.
Tyler DiGiovanni
Author