Strength at home
Dumbbell leg workout B: single-leg and hinge
Lower day B of the dumbbell workout plan, built on single-leg and hinge moves so a pair of home dumbbells stays heavy enough for longer. Pair it with the squat-led dumbbell leg workout in the same week.
Warm-up
- Hip-hinge practice8 repsBeginner · Glutes, Hamstrings, Back · 3D demoHarder: Dumbbell Romanian deadlift
- Glute bridge12 repsBeginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
- Bodyweight squat10 repsBeginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat
Main sets
- Rear-foot-elevated split squat (Bulgarian split squat)3 sets of 6 to 10 each sideIntermediate · Quads, Glutes, Hamstrings · 3D demoBody weight until you are steady, then a dumbbell in each hand. Rest 90 s to 2 min and stop 2 to 3 reps short of failure. Lower the back foot if the front hip or back knee pinchesEasier: Reverse lungeHarder: Split squat jump
- Single-leg Romanian deadlift3 sets of 6 to 8 each sideAdvanced · Hamstrings, Glutes, Abs · 3D demoA dumbbell in the hand opposite the standing leg, with your fingertips on a wall at first. Rest 90 s and stop 2 to 3 reps short of failureEasier: Dumbbell Romanian deadlift
- Slider hamstring curl3 sets of 6 to 10Intermediate · Hamstrings, Glutes, Abs · 3D demoA towel on a smooth floor works. Cramp is common at first: do fewer reps over a shorter range. Rest 90 sEasier: Machine leg curlHarder: Full Nordic curl
- Single-leg glute bridge3 sets of 8 to 12 each sideIntermediate · Glutes, Hamstrings, Abs · 3D demoHold for 2 seconds at the top. When 12 is easy, rest a dumbbell on the working hip. Rest 60 to 90 sEasier: Glute bridgeHarder: Glute-ham raise
- Single-leg calf raise from a step3 sets of 10 to 15 each sideIntermediate · Calves · 3D demoA hand on a rail for balance; once 15 is easy, hold a dumbbell in the other hand. Rest 60 s; the last set can end 0 to 2 reps short of failureEasier: Slow calf raiseHarder: Single-leg pogo hops
- Suitcase carry2 walks of 20 to 30 m each sideIntermediate · Abs, Forearms, Back · 3D demoThe heaviest dumbbell you can carry without leaningEasier: Farmer's carryHarder: Overhead carry (waiter's walk)
Cool-down (optional)
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoHarder: Couch stretch
- Supine hamstring stretch with a strap30 s each sideBeginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
- Wall calf stretch (gastrocnemius)30 s each sideBeginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)
Tips
- One-leg moves roughly double the load on each leg, which keeps a pair of home dumbbells useful for longer.
- Do both lower days each week: the dumbbell leg workout is squat-led, and this one is built on hinges and single-leg moves.
- Use a bench or step height that keeps the front knee and hip 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.
Part of these weekly plans
Follow the whole week: which session on which day, and how to progress.
Guides that recommend it
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 dumbbellQuestions people ask
How long does the dumbbell leg workout b: single-leg and hinge take?
About 45 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 bench or box, A dumbbell, A step, A wall, A kettlebell. 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. 10 of its 12 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.