Beginner Dumbbell Leg Workout (With PDF)

Geared towards strength this beginner dumbbell leg workout can be done in the gym or at home. Made for helping you strengthen and tone the lower body, this workout is the perfect way to kick off a new strength training routine.

As a Certified Strength Coach, this leg workout loads up the basic exercises you need to master to help you get strong. So, grab a set of dumbbells and start kicking butt.

Training using external resistance is an ideal way to build up strength and ability while at the same time changing your body shape (actually, resistance training has a lot of benefits outside of looks too!).

This workout for beginners is meant to challenge your legs, fatigue you, and make you stronger.  It targets:

• Quadriceps
• Glutes
• Hamstrings
• Adductors

If this is your first-time strength training, learn more about how to get started lifting.

The Leg Day Workout

This beginner lower body workout only contains five dumbbell leg exercises. Not only does this keep the workout time effective but it also gives you a chance to really master the exercises.

These leg exercises are extremely basic and part of the core foundation of getting stronger and leaner. Learn more in-depth from tips from the video of exercises everyone needs to master.

Dumbbell Front Squat	3 sets x8 reps
Rest	30 seconds
Dumbbell Romanian Deadlift	3 sets x 10 reps
Dumbbell Reverse Lunge	3 sets x8 reps/leg
Rest	45 seconds
Dumbbell Step Ups	2 sets x8 reps/leg
Dumbbell Glute Bridge (1.20 in video)	2 sets x15 reps
Rest	45 seconds

How To Perform It

1. Begin by performing eight repetitions of the front squat. Rest for 45-60s and perform another eight reps. Do this a total of four times.
2. Then, perform ten repetitions of the Romanian deadlift, immediately followed by 8 repetitions of the lunges (no rest between them).
3. Rest for one minute and repeat the combo for a total of three rounds. Finally, perform eight repetitions of the step ups immediately followed by fifteen of the glute bridges.
4. Take a 45s rest and repeat for a total of twice through.

Workout PDF Printable

Below is a printable PDF of the leg workout (click the image). Print it off and use it to record your weights and any notes. Then, as you go through the workout each week try to make it harder and progress to get stronger.

Want over 20 printable home workouts without any ads? Check out these Printable Power Workouts. All kinds of workouts to help you kick off your fitness journey right in one spot.

Form Tips

The goal isn't to fly through it with light weights. The goal is challenging dumbbells, proper form, and true muscle engagement.

You'll stall your results if you don't make muscle engagement and activation a priority. Don't just go through the motions.

So instead of just going through the motions, slow it down, pause and really feel your legs working. Try to challenge yourself with the weights, especially on the front squat as it's your main exercise for this dumbbell workout.

Dumbbell Front Squats

As moms, and any human, we squat, a lot. So it only makes sense to improve the movement, develop it, and become strong in it.

Dumbbell front squats are a great way to load the legs from above and force you to develop strength lower in your range.

Not only are squats beyond functional but the stronger you are in the exercise the easier the movement is in your day-to-day life.

To Perform:

1. Stand with the dumbbells in your hands resting on your shoulders, knees soft, and feet shoulder-width apart.
2. Slowly start to sink into your squat keeping the chest up slightly and driving the knees out.
3. Go as low as you can with good form then reverse the movement and return to the starting position.

Dumbbell Romanian Deadlift

Learning to hip hinge is crucial for moms as well as everyone else. This movement helps prevent back pain by ensuring proper lifting technique. It also targets your hamstrings which aid in both hip extension and knee flexion.

In order to keep your body in balance, you want to make sure the posterior chain (back of the body) is just as strong as the front.

Once mastered, this leg exercise will be one of the most important ones in strengthening your back. 

To Perform:

1. Stand with the dumbbells resting your hands and on your thighs.
2. Knees slightly bent, feet shoulder width, and back flat as you hinge from the hips.
3. Push your hips backward keeping the back flat as you lower the dumbbells toward the floor.
4. Pause when you feel a stretch in the hamstrings and reverse the movement to get back to the starting position.

Dumbbell Lunges

Lunges are an amazing way to target the legs as a whole but depending on your position you can emphasize one area of the legs over the other.

If you want to work more of your bum and back of the legs, then hinge forward slightly with the torso when performing the lunge. If you want to work on your quadriceps or front of the legs, remain more upright.

To perform:

1. Stand upright, chest lifted, on the step while holding dumbbells on your hands at your side.
2. Step the left foot back and begin bringing the knee down towards the floor as you hinge the upper body forward slightly.
3. Pause at the bottom and then reverse the movement and pull up your body with the right leg (don't push off the left foot!), extending the hips back into a standing position.

Dumbbell Step Ups

High step-ups target the back of the leg but they also mimic a deep squat position in the decent which makes them a great exercise to help with range of motion and train the legs unilaterally.

When done in a controlled manner, dumbbell step-ups hit the legs hard.

To perform:

• Place the right foot onto a high step making sure the heel is fully on.
• Lean forward and pull the body up onto the bench into a standing position with the right foot.
• Hinge from the hips, bend the knee and slowly lower the left leg back to the ground.

Dumbbell Glute Bridge

Just about everyone should be performing some variation of the glute bridge. I've written multiple times on why the glutes are so important for day to day life, how they help prevent back pain, the best gluteus maximus exercises, and oh so much more (read why and how to target them at home).

Glutes are one of my favorite body parts to train as they keep your body strong and your legs and bum look great!

1. Lying on your back, bend your knees and bring your heels close to your bum. Feet shoulder width apart roughly. Place the dumbbell on your hips.
2. Push through your heels and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
3. Pause at the top for maximum glute squeeze before releasing the tension and bring the hips back to the starting position.

Post Workout Tips

Don't forget that you may be a little sore after today's lower body workout especially if you're not used to direct leg workout.

To ease muscle soreness:

• Fuel up! Make sure you have a great post-workout smoothie on hand
• Move your body: sitting for long periods after leg day makes the muscles sorer
• Use some muscle rub as needed (this homemade muscle rub is my favorite!) as you still want to be able to chase kids tomorrow 😉

Want to step up your results? Check out this 5 day workout routine for women!

Frequently Asked Questions About Leg Workouts For Beginners

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