Dumbbell Leg Workout to Build Strong Legs at Home or Outdoors

Squats are the foundation for building leg muscles. Hold dumbbells at your sides or at shoulder height for an added challenge to grow your quads and glutes.

Squats for Power

Lunges target all the major leg muscles. Step forward with a dumbbell in each hand and focus on slow, controlled movements to build strength and size in your thighs.

Lunges to Sculpt

Step-ups are great for working your quads and glutes. Hold dumbbells in both hands and step onto a bench or sturdy platform for a muscle-building, calorie-burning workout.

Step-Ups for Toning

Romanian Deadlifts with dumbbells focus on hamstrings and glutes. Bend at the hips, lowering the weights, and then return to standing for a full range of motion and strength.

Romanian Deadlifts

Widen your stance for sumo squats to hit your inner thighs. Hold one dumbbell with both hands, squat low, and push through your heels to feel a deep stretch and muscle engagement.

Dumbbell Sumo Squats

Build calf muscles by doing calf raises with dumbbells in each hand. Stand on the edge of a step or flat ground, raise your heels, and squeeze for definition in your lower legs.

Calf Raises for Definition

Elevate one foot on a bench or chair to do Bulgarian split squats. Hold dumbbells for added resistance and lower yourself until your back knee nearly touches the ground for max muscle activation.

Bulgarian Split Squats

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