Legs are challenging to train. Especially when you don’t have access to incredibly heavy weights.
Since the legs are the largest muscle group of the body, they require a lot of stimulus to grow.
So, if you only have access to a set of dumbbells, the challenge here becomes using a variety of exercises that train them in different movement patterns as well as using a significant amount of volume to achieve the stimulation they need to build muscle.
In this article, I will provide a dumbbell only leg workout that I would personally perform if my goal was to build leg muscle and strength.
Please keep in mind that with all workout routines on this website, this workout is simply a template. It is not written with any one individual in mind and should be modified to fit your own individual goals, abilities, and more.
Dumbbell Only Leg Workout Overview
The following workout assumes the only piece of equipment you have available to use is a set of adjustable dumbbells.
It also assumes that you have a decent level of training experience and are able to handle a significant amount of volume.
The workout will use exercises that target the quads, hamstrings, glutes and calves.
It can be used as an additional leg workout in whatever workout routine you are currently performing if your goals are to build stronger and more muscular legs.
Or it can be used as its own workout day in a bro split training routine.
Rest periods between exercises will be highly individualized. However, it is recommended to rest between 1-2 minutes between all sets and exercises.
Dumbbell Leg Workout
| Exercises | Set Range | Rep Range |
| Dumbbell Goblet Squat | 4-5 | 8-12 |
| Dumbbell Romanian Deadlift | 4-5 | 8-12 |
| Dumbbell Lunge | 3-5 | 10-15 Each |
| Dumbbell Lateral Lunge | 3-5 | 10-15 Each |
| Dumbbell Glute Bridge | 2-4 | 10-20 |
| Dumbbell Standing Calf Raise | 2-4 | 25-50 |
Final Thoughts on Dumbbell Leg Workouts
Dumbbell Only Workouts are great if your goal is to build muscle using only dumbbells. This is quite effective for people who desire to workout at home for whatever reason. Whether it be raising a young family or being imitated by big gyms.
When you train your legs, you need to do so in ways that will challenge them. The level of effort needed to challenge yourself will vary by your level of fitness. If you are a desk workout who doesn’t move much throughout the day, you will need significantly less stimulation to grow muscle than someone who has a job that requires them to move through a variety of sit, squat, lunge, stand movement patterns throughout the day.
The workout above assumes that someone is in the middle of both of these levels of fitness.
If you have any questions about leg workouts, dumbbell only workouts, or something fitness related in general, please feel free to leave a comment below.