Dumbbell Leg Workout At Home – Get Results Now

dumbbell leg workout

Want To Effectively Train Your Legs With A Dumbbell Leg Workout Routine? Do This For A Stronger Lower Body

Focusing on tempo is one of the most effective training methods when you don’t have the necessary equipment to vary the number of reps you need to perform for a particular exercise.

Today we’re going to go over three highly effective leg exercises to train the entire lower body. In addition to that we’ll cover one bodyweight movement to allow you to perform this workout at home, in the office or anywhere you have just enough space to sit.

You will intentionally perform all the movements of each exercise with the goal of increasing the total time under tension applied to your muscles. This will enhance the muscle growth stimulation for each movement.

What’s more, the training introduced here can be done using familiar items at home. In this muscle guide we’re focusing on training with dumbbells but you can use anything you want, like your own bodyweight, a suitcase or bottles of water. Whatever you have lying around at home should work fine.

A sturdy chair or ottoman is enough equipment in this situation. Put your legs in front of a sofa and place your legs on it. Any sort of furniture can work.

3 Highly Effective Dumbbell Leg Workout Exercises That Can Be Done At Home

Bulgarian Split Squat With Dumbbells

Which Muscles Does It Target?

  • Quadriceps femoris (generally the quadriceps femoris): Of the femur muscles that connect to the femur, the muscles consisting of the vastus lateralis muscle, vastus lateralis muscle, vastus medialis muscle, and vastus medialis muscle that exist on all sides of the femur. It’s a generic term.
  • Gluteus maximus: The largest muscle on the surface of the buttocks. By the way, below that is the gluteus medius, and below that is the gluteus minimus.

How To Do It

Do a Bulgarian split squat for 1 minute with one leg raised in a slow and controlled manner.

  • Hold a dumbbell. Stretch one leg back, bend your knees slightly, and place your toes on a bench.
  • Squat with one leg while balancing with your other leg on the bench.
  • Lower your hips until the thighs of your front leg is parallel to the floor, then use your legs to return to the initial position.

When you’re done, take a break for 30 seconds. Then repeat the same movement for 1 minute on the other leg.


Keep your back straight during this workout and be careful not to touch your knees to the ground.

Dumbbell Deadlift

Which Muscles Does It Target?

  • Hamstring
  • Back muscles (latissimus dorsi including trapezius, erector spinae muscles)
  • Gluteus maximus
  • Quadriceps

How To Do It

Perform a deadlift for 1 minute.

  • Hold the dumbbells and stand straight.
  • Slowly lower the dumbbells toward the floor without shooting your hips backward.
  • Pause and then stand up while tightening the gluteal muscles and push your hips forward.

Pro Tip

If you’re a beginner, you don’t have to go to a very low position with your deadlifts. When the hamstrings “catch”… that is, when you feel tension in the hamstrings, it’s within their range of motion so there’s no need to try and go lower than that.


The torso will not reach beyond parallel, however, to maintain a flat back, do not lower your shoulders below the height of your hips.

That said, if you find yourself able to bend a lot and lower your hips without dropping and you can do it without compromising your hamstring tension, then it’s OK to lower yourself to that low position.

One rep of this deadlift should be done in 2 to 3 seconds, and after one set which lasts 1 minute, rest for about 30 seconds before proceeding to the next set.

But don’t forget to not go into a painful position! The most important thing about a deadlift is to do it with correct form so that you don’t hurt your back. Rather focus on performing the movement in a reasonable range of motion.

No-Equipment Glute Bridge

Which Muscles Does It Target?

  • Legs
  • Butt

The Glute Bridge is an exercise that not only trains the glutes (gluteal muscles) but also the hinge-like movement of the hip joint (hip hinge). It’s also an exercise that trains the movements of the hip extensor muscles (joint movements that occur when the legs are shaken backwards from the base).

How To Do It

The final step in this routine is to do a heel-raised Glute Bridge at a tempo of 1 or 2 for 1 minute.

  • Lie on your back with your legs on a chair or bench. For beginners, it’s okay to lie on your back with the soles of your feet on the floor (improve the flexibility of your lower back while aligning the hamstrings and gluteus maximus).
  • Curl up and take the bridge position.
  • Lower the pelvis from the floor to a position approximately 5 cm. Have the image of putting your back on the floor while lowering your spinal discs one by one.
  • Tighten the gluteus maximus, raise the pelvis and return to the bridge position. Repeat this 10 times.

Pro Tip

Keep your spine straight while locked out at the top to keep your core straight.

Make sure your ribs are always facing your navel. When your ribs become painful, you lose your core tension. If that happens, correct your position.


With each rep, try to keep your heels from moving, focusing on the gluteus maximus rather than the quadriceps. If you find that your legs are moving each time you do a bridge try moving your heels to the edge of the bench or chair.

How Many Circuits To Perform Per Workout

For each circuit, perform the following exercises in this sequence:

Bulgarian Split Squat – Deadlift – Glute Bridge.

At the end of this circuit, rest for 30 seconds before starting the next circuit. Aim to do a maximum of 4 dumbbell leg workout circuits.