Dumbbell Leg Workout For Beginners- 5 Exercises For Strong Legs
Only five exercises in this dumbbell leg workout for beginners and geared towards helping moms get strong. This dumbbell leg workout can be done at home or in the gym- wherever you have access to heavier weights. This workout for leg strength focuses on the basic exercises moms should be strong in to help them strengthen, tone, and play with kids easier. Master these leg exercises and slowly start building up your lower body strength!
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 dumbbell leg workout for beginners was designed to focus on building strength in the legs and specifically the posterior chain.
When it comes to resistance training (read more about how to get started lifting, I’m a firm believer in knowing why you’re performing the exercises in your program and how they’re benefiting you. While random workouts can be fun, they can also be detrimental to the bigger picture.
Don’t want to read? JUMP to the workout.
Can I Do The Dumbbell Leg Workout For Beginners At Home?
If you have access to dumbbells at home- of course! However, if the most weight you have at home is five pounders, I’d say hit a gym. Once you’ve mastered the bodyweight version of these dumbbell leg exercises, the fastest and most effective way to boost your strength and tone your legs is by lifting heavier weights.
This doesn’t mean you need thirty pounders out of nowhere. However, most of my clients would be starting with a pair of 15-20lbs dumbbells (again, so long as the bodyweight versions of these exercises have been mastered).
Exercises In The Dumbbell Leg Workout For Beginners
This dumbbell leg workout only contains five 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 strong and leaner. Make sure you’re focusing on contracting and engaging the muscles instead of just going through the motion.
This leg workout for beginners is meant to challenge your legs, fatigue you, and make you stronger.
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.
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 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.
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.
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.
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, 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!
For this workout you’re going to need some equipment! I snag a lot of my equipment from Pro Source and if you use code “mamabear15” you’ll save fifteen percent on the best price on the site…win!
If you’re looking to transition to home workouts more than the gym, I’d suggest you set yourself with some dumbbells at home. You can grab your gear from Prosourcefit (and use code mamabearfit). If you’re not sure how to go about setting up for home workouts, these are the best pieces of home workout equipment for beginners!
This dumbbell leg workout is strength-based. Meaning, the goal isn’t to fly through it with light weights. The goal is challenging dumbbells, proper form, and true muscle engagement.
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.
A1. DB Front Squat x 8 reps
B1. DB Romanian Deadlift x 10 reps
B2. DB Reverse Lunge x 8 reps/leg
C1. DB Step Ups x 8 reps/leg
C2. DB Glute bridge x 15 reps
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. Then, perform ten repetitions of the Romanian deadlift, immediately followed by 8 repetitions of the lunges (no rest between them). 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. Take a 45s rest and repeat for a total of twice through.
Post Workout Tips
Don’t forget that you may be a little sore after today’s workout especially if you’re not used to direct leg workout. To ease the 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 😉
Don’t forget to pin this Dumbbell Leg Workout For Beginners
This quick but effective dumbbell leg workout for beginners is the first step in strong, lean legs. If you want to stay fit and healthy, learning to train with dumbbells is a great way to do it. Boost your strength and your performance with this dumbbell workout.