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Legs · Dumbbells · 36 exercises

Leg workouts with dumbbells

A full leg workout with dumbbells only: goblet squats, Romanian deadlifts, split squats, step-ups and calf raises.

A complete leg workout includes a squat or press for the quads, a hip hinge such as a Romanian deadlift for the hamstrings and glutes, a single-leg exercise, and direct work for the hamstrings and calves. Put the heaviest, most technical lift first, while you are fresh.

Dumbbells load each side on its own, so your stronger side can’t cover for your weaker one, and they let your wrists and elbows find their own path. A pair of adjustable dumbbells and a bench covers every exercise below.

Dumbbell leg workout

Single-leg work makes light dumbbells feel heavy.

  1. Dumbbell Goblet Squat
    Sets
    4
    Reps
    8–12
    Rest
    2 min
  2. Dumbbell Romanian Deadlift
    Sets
    4
    Reps
    8–10
    Rest
    2 min
  3. Bulgarian Split Squat
    Sets
    3
    Reps
    8–10 each leg
    Rest
    90 s
  4. Dumbbell Step-up
    Sets
    3
    Reps
    10 each leg
    Rest
    90 s
  5. Dumbbell Standing Calf Raise
    Sets
    3
    Reps
    12–20
    Rest
    60 s

Can’t do one of these?

Machine taken or training somewhere else? Each of these has substitutes that work the same muscles.

Tips

  • Warm up with a few lighter sets of your first lift rather than a long stretch; it is the most specific warm-up there is.
  • Squat as deep as you can while your back stays neutral. Deeper squats train the quads and glutes through more of their range.
  • Train both knee bending (leg curls) and hip hinging (Romanian deadlifts) for the hamstrings; each one trains them in a different way.
  • When dumbbells get too heavy to get into position, switch to a harder variation or more reps instead of fighting to set up.

Run this workout in SPLYT

Every exercise here is in SPLYT’s library. Save the workout as a template, log your sets on iPhone or Apple Watch, and next time your weights are already filled in from what you lifted.

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36 leg exercises with dumbbells

Every one links to step-by-step instructions and a demonstration. Swap any of them into the workouts above.

All dumbbell exercises →

Questions

How many leg exercises can you do with dumbbells?

SPLYT’s exercise library has 36 leg exercises you can do with dumbbells, including Dumbbell Step-up, Dumbbell Rear Lunge and Bulgarian Split Squat. Each one links to step-by-step instructions and a demonstration.

How many exercises should a leg workout have?

Four to six: one main squat or press, a hinge, a single-leg movement, a leg curl and a calf raise covers everything. More exercises usually just means less effort on each.

Should I train legs twice a week?

If you can recover from it, yes. Two lower-body sessions a week, one heavier and one lighter, builds more strength and size than one exhausting leg day.

Can you build muscle with only dumbbells?

Yes. As long as you can keep adding weight or reps, dumbbells train every muscle well. A wide enough set of weights, or adjustable ones, is the main thing you need.

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