Dumbbell Legs Workout for Beginners
A dumbbell legs workout for beginners that you can do at home or in the gym with a pair of dumbbells. 5 exercises, about 31 minutes, targeting calves, hamstrings, quads.
| Level | Beginner |
| Equipment | Dumbbell |
| Time | About 31 minutes |
| Muscles | Calves, Hamstrings, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Dumbbell Lunges | 3 × 10 / side |
| 2. Stiff-Legged Dumbbell Deadlift | 3 × 10 |
| 3. Split Squat with Dumbbells | 3 × 10 / side |
| 4. Vertical Swing | 3 × 10 |
| 5. Dumbbell Seated One-Leg Calf Raise | 3 × 15 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Dumbbell Lunges
Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
2. Stiff-Legged Dumbbell Deadlift
Grasp a couple of dumbbells holding them by your side at arm's length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Split Squat with Dumbbells
Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
4. Vertical Swing
Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
5. Dumbbell Seated One-Leg Calf Raise
Place a block on the floor about 12 inches from a flat bench. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
Weekly plans that use this workout
More workouts like this
Gear for this workout
Adjustable dumbbellsA full home gym in one small space.See it on Amazon →
Adjustable workout benchUnlocks presses, rows and step-ups at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.