The 7 Best Dumbbell Exercises for Building Leg Strength
When it comes to crafting a lower body workout routine that leaves no stone unturned, dumbbells are an absolute must.
With their versatile nature, dumbbells can offer a convenient, cost-effective at-home alternative to gym memberships and expensive exercise machines. While often associated with upper body and strength exercises, they can indeed be your secret weapon for developing strong legs.
In this comprehensive guide, we will delve into the best dumbbell exercises for legs. Whether you’re a seasoned gym-goer or a workout novice, these exercises will help you target every key muscle group in your lower body, from your glutes to your calves.
Get ready to explore an array of exercises that not only strengthen your legs but also improve your overall balance and body stability. So let’s step into the world of efficient and effective home leg workouts with dumbbells – your legs will thank you later!
Dumbbell Exercises for Legs
Dumbbell Lunges
Instructions
- Grab two dumbbells, one in each hand
- Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body
- Once you’ve created enough room for yourself from the dumbbell rack (or wherever you pulled them from) you can begin the movement.
- Step forward with one leg, giving yourself enough room to drop into a lunge comfortably without feeling overextended.
- Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
- Now drive through the heel and midfoot of the front foot to drive yourself back up tall.
- Repeat on the opposite leg and alternate back and forth until all reps have been completed.
Coaching Points (Fixes to Common Mistakes)
When you step out, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your lunge there is a good chance that you are stepping the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).
Keep the front foot flat on the floor when in the lunge position. One of the most common mistakes is raising up onto the ball of the front foot. One of the reasons for this is often the next most common mistake that I see with Dumbbell Lunges…
Make sure to take a big enough step. Often times I see athletes take way too small of a step. This leads to lunge being extremely cramped and can lead to a whole host of other issues (like coming up on the ball of the foot as mentioned above).
Goblet Squat
Goblet Squats are often thought of as done with a kettlebell, but they can just as easily be done with a dumbbell.
Step-by-Step Instructions
- Grab a dumbbell and hold it at chest level, cradling the bottom of the bell in both hands.
- Stand with feet shoulder-width apart, chest out, lats engaged, eyes straight ahead.
- Before descending into the squat, fill the abdomen full of air and brace the core.
- Start the start by pushing the hips back first.
- Bend the hips and knees, keeping the chest up and knees pushed out until the thighs become parallel to the floor.
- Now push the feet through the floor and drive yourself back up to the starting position.
- Repeat for the designated number of reps.
Coaching Points
As with any squat, the most important aspect of the movement is to keep the core braced to protect the spine and to maintain proper posture – chest out and lats engaged.
Make sure to use full range of motion, even when doing Goblet Squats during high-tempo circuits.
Dumbbell Romanian Deadlifts (RDL)
Step-by-Step Instruction
- With the two dumbbells or kettlebells at your feet, you should hinge at the waist and bend at the knee, keeping a nice flat back, and lift the dumbbells off the ground.
- Standing nice and tall, squeeze the shoulder blades back and create tension in the abdomen.
- Keeping a neutral spine, fixing the eyes forward (DO NOT CRANE THE NECK BACK).
- Initiate the movement by pushing the hips back, hinging at the waist, and keeping a slight bend in the knee.
- The eccentric movement will continue until the dumbbells are about 3/4 down your shins.
- Once the dumbbells are about 3/4 of the way down your shins, start to extend the hips, keeping tension in the abdomen and keeping the upper back nice and tight, straightening the knees until you return to standing in the starting position.
Coaching Points
It is important for the lifter to maintain a neutral spine, maintaining tension in the abdomen and upper back. Remember to breathe in and hold the breath during eccentric (lowering the weight) and breathe out as you perform the concentric movement (bringing the weight back up).
Dumbbell Single-Leg RDL
Step-by-Step Instruction
- Keep a neutral spine, take in a deep breath, hinging at the waist and slightly bending the knee, and grab the dumbbell.
- Standing nice and tall, squeeze the shoulder blades back and create tension in the abdomen.
- On the opposite side of the arm holding the dumbbell will be the up leg.
- For example, if you are holding the dumbbell in your right hand, your left leg will be off the ground and hinging backward.
- Keeping a neutral spine, fixing the eyes forward (DO NOT CRANE THE NECK BACK).
- Initiate the movement by lifting one foot off the ground, bending the off-leg knee slightly, pushing the hips back, hinging at the waist, and keeping a slight bend in the knee.
- Create and maintain tension in the arch of the foot and imagine squeezing the floor with your toes. This will help maintain balance and engage the small musculature of the foot and shin.
- The eccentric movement will continue until the dumbbell is about 3/4 down your shins. Keep the dumbbell in front of the down leg. Do not let the weight drift over the midline.
- For example, if you are holding the dumbbell in your right hand, keep the dumbbell right in front of the right shin.
- Once the dumbbell is about 3/4 of the way down your shins, start to extend the hips, keeping tension in the abdomen and keeping the upper back nice and tight, straightening the knees until you return to standing in the starting position.
- Squeeze the glutes in the last 1/4 upward movement to maintain engagement and help with balance.
Coaching Points
Do not let the weight drift over the midline. You will train for more structural stability if you keep the dumbbell in front of the down leg.
Maintain the arch of the foot. When performing single-leg movements, it is very important to maintain balance to yield all the benefits of single-leg exercises.
It is important for the lifter to maintain a neutral spine, maintaining tension in the abdomen and upper back.
Remember to breathe in and hold the breath during eccentric (lowering the weight) and breathe out as you perform the concentric movement (bringing the weight back up).
Dumbbell Step-Ups
Step-by-Step Instruction
- With the dumbbells at your side, hinge at the waist and bend your knees to lift. Keep a neutral spine as you are lifting the dumbbells. NEVER ROUND YOUR BACK WHILE LIFTING.
- Use a box height that is going to allow your hip and knee flexion to be as similar as possible to your stride while sprinting or bounding.
- Place one foot on the box, and drive the other leg’s knee up.
- The leg drive should be fast and explosive. (Quick note: keep the up leg’s foot pulled up toward the shin).
- Engage the glutes and pause for a brief second at the top of the movement.
- Carefully lower the leg back down and prepare for the next repetition.
Coaching Points
A stable box cannot be overstated here. If the box is not stable, do not do step-ups. The risk-to-reward ratio should always be considered with all exercises and implements.
Box height is very important to benefit from this movement. If the box height is too short or high, there will be less sport or movement-specific training.
As with all movements, quality movement is better than the quantity of weight. This movement is typically programmed for specific training of single-leg drive and down-leg stability. Make sure the knee drive is explosive.
If the dumbbells are getting in the way of your knee drive, hold the dumbbells in the front rack or goblet position.
Bulgarian Split Squats
Instructions
- Grab two dumbbells, one in each hand
- Get set up in front of your bench, reach one foot back and place it on the bench. Make sure you feel comfortable and balanced before proceeding.
- Squeeze the shoulder blades and engage the lats to create a stable back to help with bracing the upper body and to keep the dumbbells from swinging unnecessarily.
- Keep the chest as upright as possible and drop the back knee to roughly one inch from the floor.
- Now drive through the heel and midfoot of the front foot to drive yourself back up tall.
- Repeat until all reps are completed on that leg and then switch sides.
Coaching Points (Fixes to Common Mistakes)
When you step out, make sure to keep the feet shoulder-width apart. If you’re feeling very off-balance in your set up there is a good chance that you are placing the lead foot directly in front of the back foot (essentially placing yourself on a tight rope).
Keep the front foot flat on the floor when in the lunge position. One of the most common mistakes is raising up onto the ball of the front foot. One of the reasons for this is often the next most common mistake that I see with Dumbbell RFE Lunges…
Make sure to take a big enough step. Often times I see athletes give themselves way too little distance from the bench. This leads to lunge being extremely cramped and can lead to a whole host of other issues (like coming up on the ball of the foot as mentioned above).
Glute Bridge w/ Dumbbell
Step-by-Step Instructions
- Start by laying on your back on the ground.
- Bend both knees to about a 90-degree angle and place both feet flat on the floor.
- Begin the rep by driving your hips up into the air. Try to attain a straight line from the shoulders through the hips and knees.
- Squeeze the glutes at the top of the rep and then lower back down to the starting position.
- Continue until all reps are completed.
Coaching Points
As you raise the hips up, try to drive the knees slightly forward. This can help with getting a strong glute contraction and a full extension of the hips. Don’t rush through the movement. Make sure to pause and squeeze at the top of each rep.
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Final Thoughts
As we wrap up this guide, remember that incorporating these dumbbell exercises into your routine is just the beginning of your leg strengthening journey. The path to strong, healthy legs doesn’t stop here; consistency is key.
Even if it takes a while to see visible results, know that each lunge, squat, and lift you perform is contributing to your overall strength, balance, and endurance. Keep pushing, keep exploring new workouts, and most importantly, keep your goals in sight.
Finally, remember to listen to your body, ensure you’re using correct form, and adjust the weights as needed.
