Home / BODY WEIGHT / At-Home Dumbbell Leg Workout With Weights (Calf, Glutes, Quads, and Hamstrings)

At-Home Dumbbell Leg Workout With Weights (Calf, Glutes, Quads, and Hamstrings)

Grasp some loose weights and get able to tone your legs with this dumbbell leg exercise that you’ll be able to do proper at domestic. The point of interest of this exercise is to tone up your glutes, quads, and hamstrings.

dumbbell leg workout at home tone tighten
At-House Dumbbell Leg Exercise:

  1. Overhead Squats
  2. Lunges
  3. Plie Squats
  4. Backward Lunges
  5. Unmarried Leg Deadlifts
  6. Dumbbell Squats

Stay studying under for our demonstration video and images/descriptions of every of those workout routines.

These days I’m sharing one in every of my favourite 30-minute leg workout routines that you’ll be able to do at domestic the usage of only a pair of dumbbells.

Including resistance in your workout routines is an effective way to building up muscle power and give a boost to definition.

Dumbbells are one in every of my favourite techniques so as to add resistance to at-home workout routines; they’re compact, moveable, and so flexible!

Get able to squat and lunge your strategy to superb leg definition – this one goes to be a burner!


The main muscle teams for your legs come with your glutes (hip extensors and abductors), quads (hip flexors and knee extensors), hamstrings (hip extension and knee flexion), and calves. The most productive workout routines on your legs are the ones that target operating every of those muscle teams to maximise your beneficial properties.


Your booty consists basically of your gluteus maximus. This muscle serves as a hip extensor – that suggests it pulls your femur beneath and in the end in the back of you. The most productive workout routines on your rear are those who withstand hip extension. Squats, lunges, leg lifts, and donkey kicks are all just right for that.


Your “thighs” are made up principally of your quads. They run from the entrance of the hip, via your kneecap, and fix proper into the highest of your tibia. The principle movement the quads are liable for is knee extension (straightening out the knee). As soon as once more, you turn on your quads towards resistance with squats and lunges.


Want some dumbbells? Right here’s a hyperlink to a couple of my favorites!
I like that you’ll be able to alter those to all other weights (gentle to heavy) and that they’re so compact and durable!Screen Shot 2015-12-04 at 11.29.41 PM=============================



Push PLAY at the video to for detailed descriptions of every workout on this exercise!

For this leg exercise, we’re going to be acting 6 of my favourite dumbbell leg workout routines in circuit structure. You’ll carry out ten reps of the primary workout, transfer instantly on to 10 reps of the second one, and so forth till all 6 workout routines are finished.

You’ll then take a 2-minute destroy, after which leap proper again in for spherical 2. You’ll carry out 3 units general of every workout.

The important thing to this exercise is not to take any relaxation between units of every workout; alternatively after finishing the sixth workout (dumbbell squats) take 2 mins to catch your breath.

Your legs are going to be on fireplace with this one, however I do know you’ll be able to do it!


Heat Up

Carry out 60 seconds of every of the next 4 workout routines:

  • Marching in position
  • Jogging in position
  • Butt-kickers
  • Leaping jacks

Dumbbell Leg Exercise

1. 10 Overhead Squats
dumbbell overhead squat

The best way to do an overhead squat:

  • Raise your dumbbells over your head and stay them there all over all of the squat movement.
  • Sit down your butt backwards and stay your weight in your heels as you drop down right into a squat.
  • Move as little as you’ll be able to – all the way down to thighs parallel with the ground if conceivable.
  • Slowly go back to the beginning place 


2. 10 Lunges
 (every leg)

reverse dumbbell lungeThe best way to do lunges with dumbbells:

  • With the dumbbells down in your facet lunge ahead on in your left leg.
  • Attempt to stay your knee proper over your feet, however don’t let your knee growth out in entrance of your feet.
  • Go back to the upright place repeat this movement in your proper leg.  


three. 10 Plié Squats

plie with dumbbellThe best way to do a plie squat:

  • Hang one dumbbell in entrance of you with two palms as proven.
  • Unfold your legs out wider than your hips and attitude your feet outward.
  • Attempt to stay your knees somewhat consistent with your feet as you drop down right into a squat place (thighs parallel to the bottom if you’ll be able to).
  • Go back to the upright place.


four. 10 Opposite Lunges (every leg)
reverse lungeThe best way to do a opposite lunge:

  • Very similar to our ahead lunge, alternatively now you will be taking a large step backwards as an alternative.
  • With the dumbbells for your palms at your facets, take a big step backwards on in your left foot whilst bending on the proper knee till your proper thigh is parallel to the ground.
  • Use your proper quad and glutes to drag your self again to an upright place.
  • Repeat through taking a step backwards along with your proper foot.


five. 10 Unmarried Leg Deadlifts
 (every leg)

single leg deadliftThe best way to do a unmarried leg deadlift:

  • Stand upright with a dumbbell in every hand.
  • Raise your proper leg up off of the ground in the back of you as you convey your torso ahead, hinging at your left hip.
  • Pull via your left hip/butt to convey your frame again to an upright place.
  • You must really feel the pull via your hip/butt.


6. 10 Dumbbell Squats
dumbbell squatThe best way to do a dumbbell squat:

  • Stand along with your toes shoulder width aside with a dumbbell in every hand at your facet.
  • Stay your weight in your heels as you decrease your self right into a squat with dumbbells touring simply outdoor your knees (try to not let your shoulders spherical ahead).
  • Stay your shoulders again and your head up all over this movement.
  • Energy via your legs to convey your self again to upright.
  • This will also be carried out resting the dumbbells in your shoulders.


You made it via your first set!
Now you get to repeat the whole thing 2 extra occasions (three units general)!



In search of extra nice at domestic leg workout routines like this one? Take a look at those:

  • Gymnasium Leg Exercise for Girls
  • The best way to Get Rid of Cankles Exercise
  • QUICK At House Leg Exercise
  • Tprime and Butt Burner Exercise

Want slightly extra course for your at-home health plan?

You may well be into our Eight-week Newbie Exercise and Complicated Exercise systems!

Those ebooks comprise over 50 workout routines every, scrumptious wholesome recipes, and the whole thing you wish to have to Tone and Tighten! (Click on the pics under to be taken to extra data concerning the books)


Beginner workout guide ebook sidebar ad     advanced workout guide ebook 300x150

Make it occur,



Dumbbell leg workout with weights to tone and tighten your butt and legs

At-home leg workout with just a pair of dumbbells! Tone and tighten your butt and quads


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