Your lower body is responsible for much more than merely supporting your torso. Strong legs are essential in many sports and everyday functional fitness activities, but which are the best dumbbell leg exercises? Whether running a marathon or climbing stairs, you won’t make it if you don’t keep your lower body moving regularly.

Your legs include the most important muscle groups in your body. Growing solid legs can help you burn calories and increase the rate at which your metabolism operates. Finally, chicken legs are just unattractive – there’s a reason we don’t skip leg day on Sundays.

Which Muscles Are You Currently Working On?

Before you begin with the best dumbbell leg exercises, it is necessary to review basic anatomy. It is not enrolling you in medical school; it is just providing you with the required instruments to begin torching. The legs are composed of five major muscle groups:


Quadriceps are the prominent front leg bones. They straighten and support your knees, bend your hips, absorb impact, and move your legs forward. Each quad is made up of four significant muscles.


The hamstrings are the massive muscles on the back of your thighs responsible for knee flexion, hip extension, and pulling your thighs back. Weak hamstrings are more prone to injury while running, so keep them strong. Since the hamstrings and glutes operate together, hamstring exercises burn both.


The adductors are engaged in hip flexion and extension, knee stability, and inward and outward flexion and extension of the thighs. They are not as massive as the quadriceps and hamstrings, but they do a lot of work when you move your legs.

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The abductors, unlike the adductors, push your legs out in the opposite way. The abductors stretch from the pelvis to the thigh. Unlike other leg muscles, they won’t bulk up. Instead, focus on their stabilising functions with single-leg exercises.

Leg Inferior

Calf and shin muscles flex the foot. Your calves work when you walk, run, or otherwise move your feet. Muscular calves also help prevent ankle issues because they balance your feet.

10 Best Dumbbell Leg Exercises

Bent-over Row – Best Dumbbell Leg Exercises

The key goals are the back, glutes, and biceps.

  • Begin by taking a comfortable stance and lowering your chest toward your feet. It is the most popular best leg dumbbell exercise in the world. While doing this exercise, keep your knees relaxed and your arms outstretched.
  • Contract your bicep and tricep muscles, row your arms inward, and tense your forearm muscles to complete the exercise. Repeat.

Bicep Curl


  • Push-ups using dumbbells at your sides and your hands facing front. Make sure your feet are shoulder-width apart, your heels are securely planted, your knees are bent, and your core is braced before you begin walking.
  • Swivel your arm, so your palm faces up as you bring one weight to your shoulder. After lowering the weight to the side, repeat the exercise with your second arm. Exhale as you lift, and inhale as you lower the weight.

Bulgarian Split Squat – Best Dumbbell Leg Exercises

Glutes and Quads.

  • Hold a dumbbell in each hand with your right leg extended and your foot on the top of the bench.
  • The front leg should be bent until the rear knee almost touches the floor, then straightened. Keep your front knee from bending past your front toes at all times.

Swinging Dumbbells – Best Dumbbell Leg Exercises

  • Back, quads, and shoulders are the primary targets.
  • Stand tall, feet shoulder-width apart, or with two dumbbells in front of you. Swing the weights between your legs while you lean back.
  • Swing the dumbbell behind you to elevate your breasts. The strength of your hip thrust should be greater than that of your arms and shoulders. In conclusion, tighten your core, glutes, and quads.
  • Switch your weight across your knees.

Forward Lunge – Best Dumbbell Leg Exercises

Quadriceps, glutes, and core

  • Hold a dumbbell in each hand and straighten your back.
  • Begin by bending your right knee and moving forward with a long stride. Raise your back heel but do not allow your knee to make contact with the floor.
  • Return to the beginning and repeat on the opposite leg.

Front Squat – Best Dumbbell Leg Exercises

Quadriceps, core, and glutes

  • Hold two weights at shoulder height with your feet slightly wider than shoulder width apart and your toes turned out slightly. Relax the tension in your shoulders.
  • Bend your knees and drop your bottom as if preparing to sit on a chair while standing.
  • By engaging your core, you may avoid curving your shoulders as you descend.
  • Then, after a beat, return to the starting position with your heels.

Glute Bridge

  • Lie on your back, knees bent, and one dumbbell on each side of your torso.
  • Raise your hips as high as possible while clenching your glutes and grasping the barbell. Hold with tightened muscles for three seconds, then relax and repeat.

Bicep Curls

  • Do the following while holding a dumbbell at your sides, palms facing front, and arms straight down: Walking in place with your feet shoulder-width apart, pushing your feet into the ground, bending your knees slightly, and engaging your core are all wonderful places to begin.
  • To generate a straight angle between the bicep and forearm, elevate one weight toward the shoulder, twisting the arm as it ascends.
  • Exert one arm, then drop the dumbbell through your arm and back to your side—repeat with the other arm and hand. To maximise efficiency, exhale while lifting and inhale while decreasing the weight.

Incline Bench Press

  • To do this workout, grab a pair of dumbbells and lay face up on a 45-degree raised platform. Holding weights at your shoulders with your elbows bent and your hands pointing forward might be useful.
  • Strike the weights up, extending your arms while keeping your core engaged.
  • On a count of three, slowly lower the kettlebell presses to shoulder height, stop for one second at the bottom, and then lift them back up.

Body of the Devil Pressed

  • Place two dumbbells at your feet so that they are easily accessible. It is best to hold the dumbbells in a plank posture.
  • At the end of the exercise, hop forward with both feet, landing in a hinged posture with the dumbbells crossed over your legs.
  • Swing the weights above your head using your glutes, then descend and bounce back into a high plank position. That is one repetition of the workout.

Since dumbbells may be loaded with heavy weights, the possibility of overloading your muscles is significant. Furthermore, you may argue that the best dumbbell leg exercises  provide a greater range of motion in specific motions, enabling you to generate a firm and forceful contraction and stress your muscle fibres, resulting in growth.

Dumbbell Equipment That You Can Use

PANMAX Adjustable Dumbbell

You may micro-adjust the weight of each of the weights in this set by removing the end cap of the dumbbell and inserting it into the end cap of the next dumbbell.







Check Price | £30.99*


Item Weight 2 Kilograms
Material Metal, Acrylonitrile Butadiene Styrene, Rubber
Pieces 2

Neoprene Colored Coated Dumbbell Set

These dumbbells are ideal if you’re just getting underway with your home gym and don’t want to break the bank. Each of the weights ranges from three to eight pounds, and the neoprene material makes them suitable for both indoor and outdoor workouts. They also come with a carrying case that can be carried around the house with relative ease.






Check Price | £57.86*


Item Weight 15 pounds
Brand Neoprene
Material Other
Colour Multiple