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

Squat Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

Instructions

  • Stand up and hold one dumbbell with both hands in front of your thighs.
  • Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
  • Keep your upper body steady throughout.

 


Reverse Lunge

Reverse Lunge Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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

Stationary Lunge Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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

Side Lunge Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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.

 


Get Fit on Your Own Schedule with Our App

Dumbbell Swing Through

Dumbbell Swing Through Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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

Stiff Legged Dead Lift Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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.

 


Toe Raise

Toe Raise Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

Instructions

  • Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
  • Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
  • Keep the rest of your body still throughout.

 


One Legged Toe Raise

One Legged Toe Raise Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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

Seated One Legged Toe Raise Dumbbell exercises for legs muscles

Target Muscles Group: legs

abs

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.

 


What is front squat with dumbbell Front squat with dumbbells is a compound exercise that targets several muscle groups, including the quadriceps, …

The Importance of the Lateral Raise for Shoulder and Stability Pass the test The lateral raise exercise, also known as the side …

Definition of the dumbbell upright row and Overview The dumbbells upright row  is a popular exercise that targets the muscles in the …

Try the app for Free Welcome to our blog post on the dumbbell hammer curl! If you’re looking to add some variety …