Leg workouts with dumbbells sound easy. But once you try them? Your legs start shaking. They burn fast. You lose balance. And halfway through, you’re not even sure if your form’s still holding up.
That’s the hard part—not knowing which moves actually work.
The truth is, you don’t need a gym. Just a pair of dumbbells and the right exercises. That’s it.
In this guide, I’ll show you 10 simple moves that hit your legs from every angle: goblet squat, front squat, Romanian deadlift, deadlift, Bulgarian split squat, step-up, forward lunge, reverse lunge, side lunge, and calf raise.
Let’s get started.
Top 10 Leg Workouts with Dumbbells
Leg workouts with dumbbells are simple. But only if you pick the right exercises.
Do them right, and your legs will feel it—hard.
Here are 10 moves that actually work.
Dumbbell Goblet Squat
If you’re new to dumbbell leg workouts, start here. It’s joint-friendly and teaches proper squat form.
🏋️♀️ What it trains: Quads, glutes, core
Do it like this:
- Hold one dumbbell close to your chest
- Stand with feet shoulder-width apart
- Keep your chest up and core tight
- Squat down slowly, push through your heels to stand
Who it’s for: Beginners, home workouts, anyone learning how to squat
Dumbbell Front Squat
This version adds more core work and teaches you to stay upright while squatting.
🏋️♀️ What it trains: Quads, glutes, abs
Follow these steps:
- Rest one dumbbell on each shoulder
- Stand with feet about hip-width
- Keep elbows up, back straight
- Lower into a squat, then stand up strong
Who it’s for: Intermediate lifters, anyone wanting to challenge their posture
Dumbbell Romanian Deadlift (RDL)
This one’s all about the hamstring stretch. Less knee bend, more hip hinge.
🏋️♀️ What it trains: Hamstrings, glutes, lower back
Try it this way:
- Hold dumbbells in front of your thighs
- Slight bend in knees, back flat
- Push hips back and lower weights along your legs
- Squeeze your glutes to return up
Who it’s for: Anyone wanting stronger hamstrings or hip mobility
Dumbbell Deadlift
A full-leg move with more range and more muscle. Great for building overall lower-body strength.
🏋️♀️ What it trains: Hamstrings, glutes, back
Do it like this:
- Hold dumbbells at your sides
- Stand tall, core tight
- Lower with a hip hinge, keeping weights close
- Drive up through your heels
Who it’s for: Home lifters, anyone who wants a simple strength-builder
Dumbbell Bulgarian Split Squat
If one squat doesn’t scare you, this one might. Brutal burn, but worth it.
🏋️♀️ What it trains: Quads, glutes, balance
Step-by-step:
- Place your back foot on a bench or chair
- Hold dumbbells by your sides
- Lower until your front thigh is parallel
- Push through the front heel to stand
Who it’s for: Intermediate to advanced, anyone needing single-leg strength
Dumbbell Step-Up
This leg dumbbell workout builds real-world strength. If you walk stairs, you need step-ups.
🏋️♀️ What it trains: Quads, glutes, calves
Here’s how to do it:
- Stand in front of a sturdy bench or box
- Hold dumbbells at your sides
- Step up with one foot, drive through your heel
- Step down slowly, switch sides
Who it’s for: Home workouts, people wanting leg power with balance
Dumbbell Forward Lunge
A classic dumbbell leg workout that challenges both legs and balance with every step.
🏋️♀️ What it trains: Quads, glutes, core
Do it like this:
- Stand tall holding dumbbells
- Step forward and lower your body
- Front thigh should be parallel to the ground
- Push back to the start and repeat
Who it’s for: Anyone training balance, control, and leg strength
Dumbbell Reverse Lunge
A more knee-friendly version of the forward lunge. Smooth, stable, and just as tough.
🏋️♀️ What it trains: Glutes, hamstrings, quads
Follow these steps:
- Hold dumbbells at your sides
- Step backward with control
- Lower both knees, keeping front knee above ankle
- Push back to start
Who it’s for: Beginners, anyone with sensitive knees
Dumbbell Side Lunge
Most dumbbell leg workouts go forward and back. This one adds the side-to-side you’ve been missing.
🏋️♀️ What it trains: Inner thighs, hips, glutes
Try it like this:
- Hold a dumbbell at chest level
- Step to the side, bend one knee
- Keep the other leg straight
- Push off the bent leg to return
Who it’s for: People who sit a lot, or want stronger hip control
Dumbbell Calf Raise
Small move, big results. Don’t forget your calves—they carry you all day.
🏋️♀️ What it trains: Calves, ankles
Do it like this:
- Stand tall, dumbbells in hand
- Rise onto your toes and squeeze
- Pause at the top
- Lower with control
Who it’s for: Everyone—especially if you skip calf day (don’t)
Sample Dumbbell Leg Workout Routine
Below are 3 full training plans: beginner, intermediate, and advanced. Pick one based on your current level. Stick to it for 3–4 weeks, and your legs will feel the difference.
🔥 Beginner Routine
Perfect if you’re just starting out, or getting back after a break.
| Move | Sets | Reps | Notes |
|---|---|---|---|
| Goblet Squat | 3 | 10–12 | Focus on depth + balance |
| Reverse Lunge | 3 | 8–10/leg | Step steady, don’t rush back |
| Calf Raise | 3 | 15 | Hold the top for 1–2 seconds |
Weekly plan: 2× per week (e.g. Mon & Fri)
Rest: 60 sec between sets
🔥 Intermediate Routine
If basic squats feel easy, this one’s for you. More range, more tension.
| Move | Sets | Reps | Notes |
|---|---|---|---|
| Dumbbell Front Squat | 4 | 8–10 | Elbows up, slow down + drive |
| Romanian Deadlift | 3 | 10–12 | Stretch on the way down |
| Bulgarian Split Squat | 3 | 8–10/leg | Tap the knee, keep upright |
| Standing Calf Raise | 3 | 15–20 | Pause at the top, full range |
🔥 Intermediate Routine
If basic squats feel easy, this one’s for you. More range, more tension.
| Move | Rounds | Reps | Notes |
|---|---|---|---|
| Step-Up | 3–4 | 12/leg | Push hard off the heel |
| Side Lunge | 3–4 | 10/side | Sit deep, don’t shift forward |
| Forward Lunge | 3–4 | 8–10/leg | Controlled landing, upright chest |
| Goblet Squat | 3–4 | 15 | Fast up, slow down |
Weekly plan: 2–3× per week
Rest: 60–90 sec between sets
🔥 Advanced Routine (Fat Burn + Power)
More speed. More reps. More burn. Do this as a circuit—no rest between moves.
| Move | Rounds | Reps | Notes |
|---|---|---|---|
| Step-Up | 3–4 | 12/leg | Push hard off the heel |
| Side Lunge | 3–4 | 10/side | Sit deep, don’t shift forward |
| Forward Lunge | 3–4 | 8–10/leg | Controlled landing, upright chest |
| Goblet Squat | 3–4 | 15 | Fast up, slow down |
Weekly plan: 3× per week
Rest: 30 sec between rounds (not moves)
That’s it—10 leg workouts with dumbbells you can actually use.
No gym. No machines. And no complicated setups.
Just grab some dumbbells, find a bit of space, and follow a plan.
Pick one routine. Keep it simple.
Write down what you do.
And if your legs are shaking at the end?
Good. That means it’s working.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.