When in doubt, pull from this list of exercises I incorporate into my own dumbbell leg workout and you’ll be shaking and stronger in no time.
Time: 10 minutes
Equipment: mat, dumbbells
Good for: legs, glutes
Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. Perform each for 30 seconds, resting for 15 seconds before continuing on to the next. Once you’ve finished all six moves, rest for one minute, then repeat once more for a total of two rounds.
Table of Contents
Best 10 Minute Dumbbell Leg Workout
- For Quadriceps, Hamstrings, hip flexors, glutes, calves, and lower-back muscles.
Dumbbell Sumo Squat
Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- activates muscle groups across your entire body.
Dumbbell Suitcase Deadlift
That’s one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
Pro tip: Keep both shoulders square to floor throughout entire rep.
- for muscle groups throughout your lower body
Reverse Lunge
Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
Pro tip: Add a knee drive to the end of each rep for a little extra core work.
- full-body workout, they mostly target the muscles along the posterior chain (back of the body).
Dumbbell Swing
Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- Lateral squats mainly target your gluteus medius
Lateral Squat
Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- Isometric Squat Hold improving physical endurance and posture by strengthening and stabilizing the muscles.
Isometric Squat Hold
Hold for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- The single-leg deadlift is a simple yet effective exercise for simultaneously strengthening and toning the butt muscles and improving balance.
Supported Single-Leg Deadlift
Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
Pro tip: Progress this move to a full single-leg deadlift by lifting that back foot up off floor during hinging motion.
- Improving your calf strength will have to improve the ability of your ankle to handle load, and help to stabilize during running based movements.
Weighted Calf Raise
Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- Bulgarian split squats build very big legs
Bulgarian Split Squat
Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
- for hip flexors, glutes, calves, hamstrings, and quads.
Jumping Lunges
Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve finished all six of your chosen exercises, rest for one minute, then repeat once more.
Pro tip: Turn up the heat by holding a pair of dumbbells.
Best Dumbbell Leg Workouts
Best Dumbbell Leg Workouts
- Dumbbell Sumo Squat
- Dumbbell Suitcase Deadlift
- Reverse Lunge
- Dumbbell Swing
- Lateral Squat
- Isometric Squat Hold
- Supported Single-Leg Deadlift
- Weighted Calf Raise
- Bulgarian Split Squat
- Jumping Lunges
Top 5 Dumbbell Leg Workouts
What are Sumo Squats good for?
Sumo squats are an effective lower-body strength exercise.
The sumo squat activates muscle groups throughout your lower body, including your quadriceps, hamstrings, hip flexors, glutes, calves, and lower-back muscles.
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What are Dumbbell Suitcase Deadlift good for?
Like a standard deadlift, the suitcase deadlift will work your lower back, hamstring, and glute muscles. Compared to the standard deadlift, your core will be far more active during the suitcase variation.
What are Dumbbell Swing good for?
Dumbbell Swing targeting all of these muscles and varying the weight and tempo, this makes it an effective way to boost strength, endurance, power, and speed.
What are Reverse Lunge good for?
Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility.
What are Lateral Squat good for?
Lateral squats are a superlative exercise for targeting the side muscles of the butt, working on balance and stability, improving strength in the lower body, and enhancing your athletic skills.
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