Dumbbell Leg Exercises

17 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Foam Roller

Dumbbell Lunges

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Split Squat with Dumbbells

Dumbbell

Gluteus maximusVastus medialis

Stiff-Legged Dumbbell Deadlift

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Step Ups

Dumbbell

Gluteus maximusVastus lateralis

Dumbbell Rear Lunge

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Plie Dumbbell Squat

Dumbbell

Vastus lateralisRectus femorisGluteus maximus

Dumbbell Clean

Dumbbell

Biceps femoris

Dumbbell Seated Box Jump

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Squat To A Bench

Dumbbell

Vastus lateralisVastus medialisGluteus maximus

Dumbbell Romanian Deadlift

Dumbbell

Semitendinosus & semimembranosus

Dumbbell Single-Leg Romanian Deadlift

Dumbbell Lying Leg Curl

Dumbbell

Biceps femoris

Programs with these exercises

Dumbbell Upper/Lower Split, 4 Days

A four-day split with just dumbbells and a bench: two upper-body days, two leg-and-glute days. Muscle growth at home.

Intermediate · 4 times a week · Home Dumbbell-Only Full Body Workout

A pair of dumbbells and a mat: three full-body sessions a week — squats, presses, rows and Romanian deadlifts.

Beginner · 3 times a week · Home 3-Day Full Body Workout for Beginners

The whole body in every session, three times a week, three different days. Simple free-weight and machine exercises.

Beginner · 3 times a week · Gym 3-Day Gym Workout Plan for Women

Three sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.

Beginner · 3 times a week · Gym