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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.
You might recognize some of these exercises, but we've included a few lesser-known ones to keep things interesting and challenge your muscles.
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.
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.
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.
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.
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.
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.
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 |
|
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.
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
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Tyler DiGiovanni
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