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Exercises

Dumbbell leg exercises

Dumbbell leg exercises, from the easiest version to the hardest. A pair of dumbbells trains nearly every muscle.

17 moves16 with 3D demosBeginner 2Intermediate 14Advanced 1

Beginner dumbbell leg exercises 2

Seated one-leg calf raise with a dumbbell demonstrated on the 3D figure3D demoSeated one-leg calf raise with a dumbbellBeginner · A dumbbell + A bench or boxVertical Swing demonstrated on the 3D figure3D demoVertical SwingBeginner · A dumbbell

Intermediate dumbbell leg exercises 14

Dumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbellDumbbell goblet squat demonstrated on the 3D figure3D demoDumbbell goblet squatIntermediate · A dumbbellDumbbell lunge demonstrated on the 3D figure3D demoDumbbell lungeIntermediate · A dumbbellDumbbell reverse lunge demonstrated on the 3D figure3D demoDumbbell reverse lungeIntermediate · A dumbbellDumbbell Romanian deadlift demonstrated on the 3D figure3D demoDumbbell Romanian deadliftIntermediate · A dumbbellDumbbell squat demonstrated on the 3D figure3D demoDumbbell squatIntermediate · A dumbbellDumbbell step-up demonstrated on the 3D figure3D demoDumbbell step-upIntermediate · A dumbbell + A stepPlié dumbbell squat (sumo squat) demonstrated on the 3D figure3D demoPlié dumbbell squat (sumo squat)Intermediate · A dumbbell + A kettlebellSplit squat with dumbbells demonstrated on the 3D figure3D demoSplit squat with dumbbellsIntermediate · A dumbbellStanding dumbbell calf raise demonstrated on the 3D figure3D demoStanding dumbbell calf raiseIntermediate · A dumbbellStiff-legged dumbbell deadlift demonstrated on the 3D figure3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbellCalf Raise On A Dumbbell demonstrated on the 3D figure3D demoCalf Raise On A DumbbellIntermediate · A dumbbell

Advanced dumbbell leg exercises 1

Single-leg Romanian deadlift demonstrated on the 3D figure3D demoSingle-leg Romanian deadliftAdvanced · A dumbbell

Workouts that use them

More exercises

Questions people ask

What are good dumbbell leg exercises for beginners?

Start with moves graded easy, such as Seated one-leg calf raise with a dumbbell, Vertical Swing. There are 2 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.