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Strength at home

Dumbbell leg workout

A complete lower-body session with a pair of dumbbells and a step or bench.

35 minIntermediate10 movesA wall · A dumbbell · A stepQuads · Glutes · Hamstrings · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
  2. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  3. Standing hip CARs2 circles each leg
    Beginner · 3D demoHarder: 90/90 hip lift-off

Main sets

Rest 60–90 s

  1. Dumbbell goblet squat3 sets of 10
    Intermediate · Quads, Glutes, Abs · 3D demoEasier: Bodyweight squatHarder: Back squat with bands
  2. Dumbbell Romanian deadlift3 sets of 10
    Intermediate · Hamstrings, Glutes, Back · 3D demoEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift
  3. Dumbbell step-up3 sets of 8 each side
    Intermediate · Glutes, Quads, Hamstrings · 3D demoEasier: Step-upHarder: Back squat with bands
  4. Split squat with dumbbells2 sets of 8 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoEasier: Reverse lungeHarder: Barbell Bulgarian split squat
  5. Standing dumbbell calf raise3 sets of 12–15
    Intermediate · Calves, Forearms · 3D demoEasier: Slow calf raiseHarder: Single-leg pogo hops

Cool-down

  1. Standing Quad Stretch30 s each side
    Beginner · 3D demoHarder: Intermediate Hip Flexor and Quad Stretch
  2. Supine hamstring stretch with a strap30 s each side
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)

Tips

  • Control the lowering half of every rep.
  • Use a step height that keeps the working knee comfortable.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the dumbbell leg workout take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 10 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.