Effective Dumbbell Leg Exercises To Make Your Muscles Strong And Lean

Dumbbell Leg Exercises

Dumbbell Leg Exercises

Do you want to get toned legs?

Leg dumbbell exercise mainly focuses on the lower body, including thighs (lower and upper), calves, and hips.

People use a dumbbell to build leg muscles strong; exercise using dumbbells is more effective than a bodyweight workout*(best workout plan). When we talk about leg day or leg workout, it is the hardest part of the week.

Dumbbell exercises are vital to make your muscles strong and lean.

So here in this article, I will tell you about the practical exercise you can do with dumbbells for a leg. But make sure you don’t do exercise too much as it can lead you to muscle pain and injury.

So let’s begin…


  • Stand on a mat
  • You need a high surface like a bench, chair
  • Hold a dumbbell in your both hand
  • Now take a step to the bench by one leg
  • Stand on the bench now, then repeat it on one leg around 15 times
  • Then do it on another leg.

So this exercise will focus on your lower body and make your balance strong.


A squat is a well-known exercise for the lower body, so do it with dumbbells make it more constructive. There are many other squats, like jumping squats, side squats, back squats, etc.

So first, we talk about simple squats

  • Stand on mat
  • Hold dumbbells
  • Now take a position like a chair, keep your hips back
  • Then lift your body up and down by maintaining your position
  • Repeat it 20 times

It is simple but effective.

Goblet squats

Goblet squats

The position is to remain like simple squats, but here is one change, you don’t need to hold dumbbells in both hands. You need to hold it in the center with your arms and press it to your chest and do squats.

So this is another effective exercise you can do to make your muscles stronger.

Shoulder Barbell Squats

It is also a type of squat in which the position remains the same, but you have to hold a barbell on your shoulders and perform squats.

So there are many types of squats you can do according to your level.


Lunges like squats are a well-known exercise for the lower body to build leg muscles. There are many types of lunges you can do according to your level.

So first, we talk about simple lunges

Simple Lunges

  • Stand straight on the mat
  • Then hold dumbbells in your both arms
  • Now move your one legs behind you and one leg stable at 90 degree
  • Now repeat it on another leg 15 times

So it is another exercise that focuses on your lower body parts like hips, thighs, and calves.

Walking Lunges

It has the same position as simple lunges, but you have to walk now to move your leg one forward one back and remain in the same position as simple lunges.

Add lunges in your workout to make it more productive as the leg is an essential part of your body and needs more focus than other parts of the body.

Deadlift exercise


A deadlift is also a constructive exercise for legs. It also focuses on your leg muscles.

  • Stand straight on the mat
  • Now hold dumbbells in your both arms
  • Now bring your arm in front and move upper body down towards the mat
  • Hold for 5 seconds, repeat it 20 times

So it is another exercise you can use to make your leg muscles lean and muscular.

Single-Leg Deadlift

  • Stand straight on the mat
  • Now hold dumbbells in both arms
  • Now move your arms in front and one leg straight away from the mat to 90 degrees
  • The second leg slightly knees down, now move your upper body toward the mat
  • Hold for 5 seconds, repeat it for 15 times each leg.

Swing arm Exercise

  • Stand straight on the mat
  • Open your leg slightly
  • Hold a weight with your both hands, keep your arms straight
  • Keep your back straight
  • Your hips toward the back
  • Swing your arm weight from up to between your legs
  • Swing your arms from shoulders to leg
  • Repeat it 20 times

So it is another exercise which you can use to make your legs strong.

Weighted Hip Up

  • Keep your upper body on the bench
  • Open your legs
  • Sit on mat
  • Now hold weight on your waist
  • Now push the lower body up from the mat slowly and hold for 5 second
  • Come down slowly
  • Repeat it 15 times

Here are some exercises I recommend you build your leg muscles strong and lean. But you can’t do all movements at one time. So make a set of 5 exercises and do it. Make it comfortable according to your level and requirement. If your body cannot perform any activity, leave it; don’t force your body because it can cause injury.

Now I tell you some examples you can do as your leg day in a week or twice a week.

Leg Workout Plan

Work Out 1 (Do 3 Sets)

Walking lunges with 5-12 kg x15 each leg

Squats with 5 -12 kg x20

Step-ups 5-10 kg x 15 each leg

Weighted hip ups 5-12 kg x 15

Deadlift 5-12kg x20

You can make changes in reps or sets. Just depend on your level.

Work Out 2 (Do 3 Sets)

Lunges 5-12 kg x 15 each leg

Swingarm exercise5-12kg x 20

Single leg deadlift 5-12kg x 10 each leg

Goblet squats 5-12kg x20

Weighted hip ups 5-12 kg x 20

Beautiful Legs


So here are examples of a workout you can do as leg day. But you can replace exercises, the number of reps and sets according to your comfort. If you are a beginner and over 50 age, try the Slim Over 55 program.

The leg is an integral part of your body, so be careful when you do any exercise. Do the exercise slowly and keep yourself safe from any injury.

I hope my article will help you in making your leg muscles strong.

Written by Jennifer Kennedy

Leave a Reply

Your email address will not be published. Required fields are marked *

Solve : *
28 ⁄ 14 =

Best Workout For Women

The Best Workout Plan For Women

Boost Your Immune System

How To Boost Your Immune System Naturally By 8 Natural Ways