October 5, 2021

Dumbbell Leg Workouts to Add to Your Routine ASAP-10

Dumbbell leg Workout can be an extremely effective exercise to improve the leg muscle strengthening. If you think about dumbbells, there are likely exercises to increase arm strength such as tricep kickbacks or bicep curls. We tend to believe that we need larger equipment for leg exercises such as weighted barsbells or Nautilus machines.

However, this is not the case. For building leg muscles, dumbbells can be an extremely efficient tool. Dumbbells are great for building leg muscles. They can also be used to tone or build muscle mass. Dumbbell leg workout is a great addition to any workout program.

We’ve covered everything you need to know about dumbbell leg exercises, from squats to lunges. Continue reading for 10 dumbbell leg workouts, straight out of fitness professionals Joy Puleo & Nico Gonzalez.


  • Joy Puleo is a MA, PMA,CPT program manager at Balanced Body Education. She is also a Pilates expert.
  • Nico Gonzalez, an integrative movement specialist and master instructor in Balanced Body Education is the owner of Fitness Physiques By Nico G.

Safety and Precautions For Dumbbell Leg Workout

Leg moves that require you to use dumbbells include holding them in your hands. To do this, you need to ensure that you are strong enough and free from any injuries to your wrists or shoulders. If you have lower back or lower body injuries, these moves should not be done whereas Puleo also advises that dumbbells should only be added after the primary form has been mastered.

Puleo says that clients who are pregnant or super flexible should be cautious about doing these exercises because when a pregnant woman gets older, their ligaments and joints will become less flexible. If the pregnant woman has not done these exercises before, dumbbells would not be enough to help her leg workouts. Although exercises like squats or lunges are good for the pelvic floor and can be done with more weight and in a deeper way, they could have a negative effect on the body.

Puleo says clients who are flexible should be cautious when adding dumbbells in to their leg exercise. To avoid injury, clients must be careful with their weight and have good lower body mechanics.

Dumbbell Leg Workout-10 Most Effective Ones

Forward Lunge and Knee Balance


  • With a dumbbell in each hand, stand with one leg forward. Gonzalez suggests that your legs should be at 90 degrees.
  • Keep your balance and move your torso towards your front leg.
  • To return your torso to its original position, tuck your front leg under your hips and push your front heel off the ground.
  • Revert to your original position. Continue.

Single Leg Deadlift and Back Leg Lift


  • Take a dumbbell with one hand, and then step back while keeping the other leg straight. Gonzalez says that you should keep all your weight on the leg with a slightly bent knee.
  • Keep your torso neutral with your abs engaged and hinge forward to your waist.
  • Squat down with your back leg lifted.
  • Your leg should be lowered and your torso should be raised. Gonzalez says that the front foot should be connected to the foot through the big toe and little toe. To keep your balance, feel the triangular connection to the floor.

Squat and Overhead Press Twist


  • Keep a dumbbell in each hand, and place it in front of you.
  • Lower into a squat. Puleo explains, “As you flex your hips, knees and ankles to lower in the squat,” Puleo says. The spine is neutral, but the torso tilts to the side and balances on the thighs.
  • Stand straighten your legs. Press your arms overhead with your hands and turn your torso to the side.
  • Repeat the process on the opposite side.

Hip Lift and March for a Toned Dumbbell Leg Workout


  • Place your back on the mat or floor. Your knees should be bent and your feet flat.
  • Place a dumbbell on each hip and lift your hips off of the ground. The dumbbell should be placed on your hips and extend straight from your knees to your hips.
  • As if you were marching, raise one leg off of the ground.
  • Reduce the lower leg and raise the opposite leg. Continue doing this.

Side Lunge and Soccer Kick


  • With one hand holding a dumbbell, extend your arm out to the side and hinge forward at the waist. Gonzalez advises that you keep your “knees and toes facing forward for proper alignment.”
  • You can return to your original position and then soccer kick your leg across the body, while curling your biceps with the dumbbell.
  • Repeat the process on the opposite side.

You can also add a row of dumbbells to the lunge for an extra challenge.

Weighted Deadlift (Very effective for Dumbbell Leg Workout)


  • Each hand should hold a dumbbell. Your arms should be straight and your knees slightly bent.
  • Keep your hips bent forward. Keep your back straight and lower the weights. Puleo suggests that you limit your movement and not reduce it all the time if you have to modify the move.
  • Press your glutes into the ground and return to your original position. Continue to do this.

One Arm Dumbbell Deadlift


  • Standing shoulder-width apart with your feet together, place a dumbbell on one side of your feet.
  • Grab the dumbbell with one hand and squat. Your back should be straight and your chest should be elevated.
  • Holding the dumbbell with both your legs, press down until you’re back standing. Lower the dumbbell to the ground and then release it.
  • Repeat the process on the opposite side.



  • Standing with your feet hip-width apart, hold dumbbells in each hand.
  • Drop one leg back into a lunge position.
  • Move your leg forward, but don’t get up. Keep it in a squatting position.
  • Now, lower your leg into a lunge position with the same foot behind and then stand up. This should be like stepping forward, then back.
  • Repeat the process on the opposite side.

Walk The Plank


  • With your legs extended and outstretched, hold a dumbbell in each of your hands.
  • Place the dumbbells on a flat surface.
  • One leg at a a time, get back in a plank position. Gonzalez says, “Imagine hitting the floor with dumbbells while you are in plank position to keep your upper body active and in good form.” To prevent your low back dropping, connect your belly button to your spine.
  • Stand on a plank and then return to a squat position.
  • Hold the dumbbells again, and stand up.

Cross Behind Lunge


  • One dumbbell should be held in each hand.
  • As you cross your other leg, shift your weight to the left and place it on the right leg. As you cross your legs, make sure you keep your hips facing forward. Gonzalez advises that you “be careful to not rotate your hips as much as possible.” It’s not about how big or small the movement is, but rather how well you perform the movement.
  • Keep your legs straight and lowered towards the ground by extending your legs in a lunge.
  • Restore your position.
  • Repeat the process on the opposite side.

Dumbbells can be a very useful tool to build lower body strength. Dumbbells can be used for simple moves such as lunges and squats, however anyone with a lower back, wrist, or back injury should avoid dumbbell leg exercises. These exercises should be avoided by pregnant women and those who are hypermobile. Try the moves first without weights. Then, gradually increase the difficulty by using lighter dumbbells and so dumbbells are a great way to increase your lower body strength and without large equipment.