Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).
Browse through the various dumbbell exercises for the leg muscles below:
- Squat
- Reverse Lunge
- Stationary Lunge
- Side Lunge
- Dumbbell Swing Through
- Stiff Legged Dead Lift
- Toe Raise
- One Legged Toe Raise
- Seated One Legged Toe Raise
Reverse Lunge
Target Muscles Group: legs
Instructions
- Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
- Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
Stationary Lunge
Target Muscles Group: legs
Instructions
- Stand up with one foot in front, one foot back and hold one dumbbell on each hand along the sides of your body, palms facing each other.
- Lower yourself without moving your feet until your knees form 90 degree angles and raise yourself back up after a short pause.
- Keep your upper body steady throughout.
Side Lunge
Target Muscles Group: legs
Instructions
- Stand up and hold one dumbbell on each hand against the sides of your body, palms facing each other.
- Take a wide step sideways so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause.
- Keep your back straight throughout.
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Dumbbell Swing Through
Target Muscles Group: legs
Instructions
- Hold one dumbbell with both hands between your legs and crouch down until your knees are at 90 degree angles.
- Lift yourself to a standing position while bringing the dumbbell up above your head and slowly return to starting position after a short pause.
- Keep your back straight throughout.
Stiff Legged Dead Lift
Target Muscles Group: legs
Instructions
- Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
- Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
- Keep your back straight throughout.
One Legged Toe Raise
Target Muscles Group: legs
Instructions
- Stand up on one foot on top of a small step and hold one dumbbell with one hand against the side of your body.
- Raise yourself by standing on your toes and slowly lower yourself back down after a short pause. Alternate feet after your set.
- Make sure that only the calf muscles are exercising.
Seated One Legged Toe Raise
Target Muscles Group: legs
Instructions
- Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
- Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
- Make sure that only the calf muscles are exercising.
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