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.

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.

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.

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.

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.

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.