Beginner Dumbbell Leg Workout [With PDF]

Training with dumbbells is one of the best ways to build strength, improve movement, and support body composition (learn more about resistance training benefits).

This lower body dumbbell workout uses simple, easy-to-learn movements that are low-impact and controlled, perfect if you’re just getting started. With minimal equipment, it targets your entire lower body including the quads, glutes, hamstrings, and adductors using functional strength training exercises like squats, lunges, and hinges.

If you’re new to strength training, learn more about strength training tips for beginners at home, before jumping in.

The Beginner Leg Day Workout

This beginner lower body workout only contains five dumbbell leg exercises. Not only does this keep the workout time effective (like this 10-minute leg and core workout) 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 basic exercises for moms.

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.

Form Tips

The goal isn't to fly through it with light weights. The goal is challenging dumbbells, proper form, and true muscle engagement, this is exactly what I try to teach in 6-weeks to STRONG.

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

Dumbbell front squats are a great way to load the legs from above and force you to develop strength in your lower range. They're one of my favorite exercises in my quad workout with dumbbells.

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 (check out these hamstring exercises for runners to help with that).

Once mastered, this leg exercise will be one of the most important ones in strengthening your back.  Learn more about the benefits of deadlifts.

To Perform:

1. Stand with the dumbbells resting your hands and on your thighs.
2. Knees slightly bent, feet shoulder-width apart, 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 (check out these lunge variations for glutes).

If you want to work more of your bum and back of your 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 descent, 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 glute exercise benefits, how they help prevent back pain with exercise, the best gluteus maximus exercises, and oh so much more.

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.

How To Progress The Leg Workout

Gradually increase the challenge by adding weight, reps, or an extra round as the workout starts to feel easier. You can also slow your tempo or add pauses to keep building strength without needing heavier dumbbells.

Learn more about how to make workouts more intense at home.

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 workouts.

To ease muscle soreness:

• Fuel up! Make sure you have a great protein snack on hand like this funky monkey smoothie.
• Move your body: sitting for long periods after leg day makes the muscles sore.
• 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 a plan that actually helps you get stronger? My 6 Weeks to STRONG program gives you simple, structured workouts you can follow at home.

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Dumbbell Leg Workouts For Beginners