Lower Body Dumbbell Workout – How to Build Bigger Legs

Table of content

Introduction

Looking for a lower body dumbbell workout?

There are various leg exercises to do but this article will show you dumbbell only leg exercises for maximum leg growth.

You can incorporate these exercises in your current training routine or choose to the workout here that I’ve listed below. It’s up to you.

First, I will list the exercises that I chose and give a brief explanation as to why I chose them.

If you’re looking for a full body dumbbell workout, check out this article

DB – Dumbbell

Exercise 1: Dumbbell Goblet Squat

The Goblet Squat is the best alternative to the classic back squat as it primarily targets the same muscles, but the difference here is that in the goblet squat the position of the weight differs. The weight in a goblet squat is held at chest height.

How to perform exercise:

• Grab a single heavy dumbbell
• Hold dumbbell at chest height
• Stand with feet shoulder width apart
• Squat down by hinging hips back until at least thighs are parallel to ground while keeping back neutral and chest out (you can squat lower if you have the mobility to do so)
• Contract quads to push yourself back up

Exercise 2: Dumbbell Drop Squat

The Drop Squat is similar to the goblet squat as it targets all the lower body muscles but if you follow the steps below, you’ll find this exercise even more challenging!

How to perform exercise:

• Grab a heavy dumbbell
• Stand with your feet a little wider than shoulder width apart and hold dumbbell with both hands
• Squat down by hinging hips back until dumbbell is about an inch away from the floor ( Don’t let the dumbbell touch the floor)
• Push yourself back up by contracting your quads.

To make this more challenging, use a 3 second tempo when squatting and hold bottom position for about 3 seconds as well.

Exercise 3: Dumbbell Bulgarian Split Squat

Bulgarian Split Squats are arguably one of the best unilateral exercises you can do to target your legs, mainly the quads but depending on the angle of your body, you can target more of your glutes as well.

How to perform exercise:

• Grab a pair of dumbbells and hold them by your side
• Place one foot on a bench behind and take a few steps forward with your other leg
• Drop straight down while maintaining a neutral back until front leg is about 90 degrees and dumbbells are about an inch from the floor
• Contract quads and glutes on the front leg to push yourself back up

To target more of your glutes, you can lean your torso slightly forward.

Exercise 4: Dumbbell Walking Lunge

The Walking Lunge is another great unilateral exercise to correct any imbalances you may have in your left or right leg and primarily targets the quads.

How to perform exercise:

• Grab a pair of dumbbells and hold them by your side
• Lunge forward with one leg until front leg is about 90 degrees
• Contract quads on front leg to push yourself back up and repeat with other leg

Exercise 5: Dumbbell Romanian Deadlift

Romanian Deadlift targets the hamstrings and glutes and is arguably the best exercise to grow your lower body posterior chain muscles.

How to perform exercise:

• Grab a pair of dumbbells and hold them in front of your hips
• Hinge your hips while keeping a slight bend in the knee and a small arch in your lower back for balance
• Lower the dumbbells until they reach past knee level
• Squeeze glutes and hamstrings, driving the hips forward to return to original position

Exercise 6: Dumbbell Hip Thrust

The Hip Thrust targets the lower body posterior chain muscles as well, with more emphasis on the glutes so if you want to grow your glutes, this is the best exercise to do.

How to perform exercise:

• Grab a single dumbbell
• Lie on the floor with dumbbell placed on top of thigh below the hip bone and bend knees while keeping feet flat on ground
• Squeeze glutes to push dumbbell up holding top position for about  2 seconds

Exercise 7:  Dumbbell Swing

The DB Swing is more of a power exercise than hypertrophy but still a great total body exercise. It mainly targets glutes and hamstring.  

How to perform exercise:

• Grab and hold a single dumbbell at one end
• Squat down by hinging hips back allowing dumbbell to swing back through your legs
• Explode back to standing position by driving through hips by squeezing glutes and hamstring allowing dumbbell to swing forward.
• Ensure you do not swing the dumbbell with your arms

Exercise 8: Dumbbell Standing Calf Raise

Leg day wouldn’t be complete without some calf work, would it? Calf raises are the best and simplest exercises to do to target those calves.

How to perform exercise:

• Grab a pair of dumbbells and hold them on your side
• Place the balls of your feet onto a step/staircase with your heels hanging off the staircase
• Push through the balls of your feet and slowly return to original position

Leg Workout

Below are two workouts, Workout A and Workout B. You can use these workouts interchangeably or you can stick to the one you prefer.

RM – Rep Maximum

Workout A:

• DB Goblet Squat – 3 set 10-12RM
• DB RDL – 3 set 10-12RM
• DB Walking Lunge – 3 set 10RM (10 reps on each leg)
• DB Hip Thrust – 3 set 10-12RM

Workout B:

• DB Drop Squat – 3 set 10RM (Use a 3 second tempo when lowering down)
• DB RDL – 3 set 10-12RM
• DB Bulgarian Split Squat – 3 set 8-10RM (8-10 reps on each leg)
• DB Swing – 3 set 15-20
• DB Seated Calf Raise – 3 set 15-20RM

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