10 Best Leg Workouts With Dumbbells To Build Bigger Legs
Doing Leg workouts with dumbbells form a fundamental component of a well-rounded regimen that targets the lower body muscles to improve strength, endurance and overall fitness.
By Doing leg workouts with dumbbells consistently improves your leg strength and balance which are very helpful for your daily physical activities.
Dumbbell leg workouts target specific areas in the legs like the quadriceps, glutes, calves and hamstrings which help in the development of muscle strength and definition.
Let us discuss about the top 10 dumbbell leg workouts and their benefits.
Each workout offers you a different variation like squats, lunges, step-ups and deadlifts.
Top 10 Leg Workouts with Dumbbells
Here are the top 10 leg workouts with dumbbells to build your leg stronger and bigger.
1. Dumbbell Deadlift
A dumbbell deadlift is a compound exercise that mainly targets the hamstrings, glutes, lower back and traps.
To perform Dumbbell Deadlift
1. Stand with your feet hip-width apart.
2. Hold both the dumbbells with your hands in the front.
3.. Bend your hips and knees to lower the body down by keeping your back straight.
4. Then lift your body back to the top while keeping the dumbbells close to your body.
5. At the top position squeeze your glutes and leg muscles.
6. Do the same for more reps.
2. Dumbbell Goblet Squats
The dumbbell goblet squats are the best exercise that targets the quads, glutes and core.
To perform dumbbell goblet squats
1. Stand with your feet shoulder-width apart.
2. Hold the dumbbell vertically with both hands near your chest.
3. Now lower your body by bending your knees and hips like sitting on a chair.
4. Then lift your body back to the top while keeping the dumbbells close to your chest.
5. At the top position squeeze your glutes and leg muscles.
6. Do the same for more reps.
3. Dumbbell Lunges
Dumbbell lunges are an excellent lower-body exercise that targets your quads, hamstrings, glutes, and calves. Lunges also engage your core, which provides stability.
1. Stand with your feet hip width apart.
2. Hold the dumbbell in each hand at your sides.
3. Take one step forward with your right foot.
4. Lower your body by bending the knees and check that your right knee is above your right ankle.
5. The back knee should be a few inches above the floor.
6. Now push back your right heel and come to the starting position.
7. Repeat the same for more reps.
4. Dumbbell Sumo Squats
Dumbbell sumo squats are an effective squat variation that target the inner thighs, quadriceps, hamstrings, and glutes.
To perform Dumbbell sumo squats
1. Stand with your feet wider than the shoulder width and your toes should point outwards at a 45-degree angle.
2. Hold a heavy dumbbell vertically with both hands in front of your body.
3. Lower your body by bending the hips and knees.
4. Then lift your body back to the top while keeping the dumbbells close to your chest.
5. At the top position squeeze your glutes and leg muscles.
6. Do the same for more reps.
5. Dumbbell Front Squats
Dumbbell front squats are a variation of the standard squat that emphasizes the quads and requires additional core muscle engagement for stability.
To perform dumbbell front squats
1. Stand with your feet shoulder-width apart.
2. Hold the dumbbells in each hand with a neutral grip.
3. Bring the dumbbells to the shoulder height.
4. Bend your hips and knees to lower the body down by keeping your back straight.
5. Then lift your body back to the top while keeping the dumbbells close to your body.
6. At the top position squeeze your glutes and leg muscles.
7. Do the same for more reps.
6. Dumbbell Standing Calf Raise
Dumbbell standing calf raises are an excellent exercise for targeting the calf muscles mainly the gastrocnemius and soleus muscles.
1. Stand with your feet hip-width apart.
2. Hold a dumbbell in each hand with your arms fully extended on the sides.
3. Lift your heels on the ground by pushing through the ball of the feet.
4. Hold in that position and squeeze the calf muscles.
5. Then return back to the starting position and continue doing more reps.
7. Dumbbell Bulgarian Split Squats
Dumbbell Bulgarian split squats are an effective unilateral leg exercise that mainly targets the quadriceps, hamstrings, glutes, and stabilizing muscles.
To perform dumbbell Bulgarian split squats
1. Stand facing away from the bench by holding a dumbbell in each hand.
2. Place one foot on the bench behind you and position yourself far away from the bench.
3. Lower your body by bending the front knee and lowering the back knee to the ground.
4. Push through the heels in the front knee to come back to the starting position
5. Then continue the same for doing more reps.
8. Dumbbell Step Ups
Dumbbell step-ups are a powerful lower-body workout that mainly targets the quadriceps, hamstrings, glutes, and calves.
To perform Dumbbell Step ups
1. Stand in front of the bench with your feet hip-width apart.
2. Hold the dumbbell in each hand with your arms extended by your sides.
3. Place your right foot on the bench and press with your heels to lift your body up.
4. Now lower your left foot back to the floor and return to the starting position.
5. Then continue doing the same for doing more reps.
9. Dumbbell Side Lunges
