Full Dumbbell Leg Workout With Sets And Reps

Dumbbell leg workout is an integral part of push / pull / legs training split. This same workout can be used in an upper / lower split as a lower training session.

When used as a part of a training split, it will help you train most muscles in your body. Dumbbell leg workout is primarily used for developing leg and core muscles.

This makes it an important part of your training regime.

Primary muscles worked with dumbbell leg workout

In a leg workout you are working all muscles of your legs. It’s important not to forget working on you core too. Because, you are not directly targeting core muscles when you are working on your upper body.

If you don’t work on your core, this may lead to muscle imbalances and potential injury.

Dumbbell leg workout – primary muscles worked:

• Quads
• Hamstrings
• Calves
• Abs
• Lower back

Dumbbell leg workout equipment

Since this is a dumbbell leg workout, obviously you will need to use dumbbells. However, to be able to do all exercises, you will need some additional equipment too.

Equipment:

• Dumbbells
• Pull up bar
• Bench (or wall, or any elevated surface)
• Exercise mat (optional)

Full Dumbbell Leg Workout

Here is a full dumbbell leg workout with sets and reps included. You can use it as a part of your push / pull / legs or upper / lower splits.

This workout as well as any other workout will have harder exercises with lower number of reps per set at the beginning. It will have easier exercises with higher number of reps per set towards the end.

Of course you can adjust number of sets and reps according to your current ability.

Dumbbell leg workout routine:

1. Quads and glutes
   • 3×5-10 db bulgarian squats
   • 3×5-10 db lunges
2. Abs
   • 3×5-8 hanging leg raises
3. Calves
   • 3×8-15 db calves rises
   • 3×10-15 calves raises
4. Abs
   • 3×8-15 side plank ups
5. Hamstrings and glutes
   • 3×10-15 long single leg hip thrusts
   • 3×10-15 single leg hip thrusts
6. Lower back
   • 3×8-15 superman lifts

You can see that you are alternating between leg and core exercises throughout the training. That’s to give more time to recover the same / similar muscle groups between sets.

You will also notice leg exercises have a harder variant followed by an easier variant (regression) one set after the other. This is to give your leg muscles enough stimulus for growth.

For core exercise, you will notice you will first work on your front abs. Next will be your obliques. The last is reserved for your lower back.

This will help you build a balanced core strength.

Dumbbell Bulgarian Squats

Dumbbell Bulgarian squats are a single leg exercise. This exercise is great for targeting your quads and glutes.

DB Bulgarian Squats muscles worked:

Primary:

• Quads
• Glutes

Secondary:

• Hamstrings
• Calves

Equipment:

• Dumbbells

How to perform DB Bulgarian Squats?

Grab dumbbells with your hands. One dumbbell in each hand. Let your arms fall freely next to your body while holding dumbbells.

Stand in front of bench or other elevated surface. If you don’t have access to an elevated surface, you can stand in front of a wall. Place one leg on an elevated surface (or a wall) and stand on your other leg.

The leg you are standing on is your working leg. This leg will bear most of weight during the exercise.

Slowly bend your leg on which you are standing by bending your knee and lower your but.

Keep lowering down as much as you can. Preferably with your thigh forming 90 degrees to your lower leg. When you reach the lowest possible position, hold for a second.

Start your up movement by extending the leg on which you are standing by straightening your knee. Keep on moving up until the leg you are standing on is straight.

Dumbbell Lunges

Dumbbell lunges are another great single leg exercise. This exercise is also used for targeting your quads and glutes.

DB Lunges muscles worked:

Primary:

• Quads
• Glutes

Secondary:

• Hamstrings
• Calves

Equipment:

• Dumbbells

How to perform DB Lunges?

Grab dumbbells with your hands. One dumbbell in each hand. Let your arms fall freely next to your body while holding dumbbells.

Stand with your legs one in front of the other and spread them wide. Your working leg should be bent in your knee. Your other leg will be slightly bent in your knee (almost straight).

The leg you are standing on is your working leg. This leg will bear most of weight during the exercise.

Slowly bend your leg on which you are standing by bending your knee and lower your but.

Keep lowering down until you touch the ground with the knee of your non working leg. Hold for a second, but don’t rest on your knee. Keep your working leg fully engaged.

Start your up movement by extending the leg on which you are standing by straightening your knee. Keep on moving up until you reach a starting position.

Hanging Leg Raises

Hanging leg raises is an excellent exercise for improving your core strength. This exercise requires that you have access to a pull up bar.

Hanging core exercises are great for your abs development. If you can, you should consider to incorporate them in your training regime.

Harder variant is hanging leg raises with your legs touching the bar. Otherwise called toe to bar. However, it will take time for you to develop the strength for performing this version of exercise.

Hanging Leg Raises muscles worked:

• Abs
• Hip flexors

Equipment:

• Pull up bar

How to perform hanging leg raises?

Grab a pull up bar with your hands slightly wider than shoulder width and your palms facing away from you.

Start raising your legs by bending in your hips, keeping your legs straight and activating your abs. Upper body should be calm and not swinging.

Keep raising your legs until they form a 90 degrees angle to your body.

Lower your legs slowly down by straightening them in your hips until your whole body is in a straight hanging position.

Dumbbell Calf Raises

Dumbbell Calf Raises are otherwise known as Weighted Calf Raises. This is the harder version of a calf raise exercise. It involves the same movement.

The only difference is the added weight. In a dumbbell calf raise, dumbbells are the added weight.

Dumbbell Calf Raises muscles worked:

• Calves (gastrocnemius and soleus)

Equipment:

• Dumbbells

How to perform dumbbell calf raises

Grab dumbbells and hold each dumbbell in one hand. Keep your arms straight letting them fall freely by your sides. Stand straight with your feet at about hip width apart.

Start raising your body by keeping weight on the balls of your feet. Extend your feet up by raising your heels from the ground.

Do this movement until you can’t go up any further.

Slowly lower yourself down by releasing your calves. Lower your heels back to the ground.

Calf Raises

How to perform calf raises

Stand straight with your feet at about hip width apart. Your arms are hanging freely to your sides.

Start raising your body by keeping weight on the balls of your feet. Extend your feet up by raising your heels from the ground.

Do this movement until you can’t go up any further.

Slowly lower yourself down by releasing your calves. Lower your heels back to the ground.

Side Plank Ups

Side plank ups are used to develop your obliques. Obliques are your side core muscles otherwise known as love handles.

It’s important to develop your abs, obliques and your lower back at the same time. This is important to avoid injury and prevent muscle imbalances.

Side Plank Ups muscles worked:

Primary:

• Obliques

Secondary:

• Shoulders
• Glutes
• Lats

Equipment:

• Exercise mat (optional)

How to perform side plank ups

Lay down on your side. Anchor your elbow and your forearm into the ground so your upper body is elevated from the surface. Your lower body is still on the ground.

Lift mid section of your body off the ground by flexing your obliques. Elevate up until your entire body is in the straight line. Your feet and your elbow are on the ground, while your entire body is not touching the surface.

Lower yourself slowly down. Let your mid section slowly come down and touch the ground.

Long Single Leg Hip Thrusts

This exercise will help you develop stronger glutes, hamstrings and lower back muscles.

Long single leg hip thrusts is a progression exercise to single leg hip thrusts. This means it’s a harder version of those two exercises.

Long Single Leg Hip Thrusts muscles worked:

Primary:

• Glutes

Secondary:

• Hamstrings
• Mid and lower back muscles (spinal erectors)
• Quads
• Hip flexors and adductors

Equipment:

• Bench (optional – can be performed on the floor)

How to perform long single leg hip thrust

I will here explain how to do a long single leg hip thrust lying on the floor. Alternatively, you can do it using a bench. You will simply place your upper back against a bench and perform the same movement.

Lay down on the floor on your back. Place your hands next to your body in a slight angle with palms facing down.

Bend your both legs in your knees slightly. When you push with your legs off the floor, your back and your working leg will form a slight arch.

Press hard against the floor with one of your legs (your working leg). Raise your but, your back and your other leg from the floor.

Keep raising your but and your back from the floor until your back and your working leg form a slight continuous arch. Your other leg will be straight, parallel to the floor or in a slight upward angle to the floor.

Lower your back slowly down by releasing the tension in your glutes and allowing your hips go down.

Keep on lowering until your back is flat on the floor. With both of your legs touching the floor and knees bent at a slight angle. You returned to a starting position.

Single Leg Hip Thrusts

Single leg hip thrusts will help you develop stronger glutes, hamstrings and lower back muscles. This is harder exercise than long single leg hip thrust.

The only difference between those two exercises is the position of your non working leg. In this exercise this leg is bent. While in the long leg version it’s straight.

Single Leg Hip Thrusts muscles worked:

Primary:

• Glutes

Secondary:

• Hamstrings
• Mid and lower back muscles (spinal erectors)
• Quads
• Hip flexors and adductors

Equipment:

• Bench (optional – can be performed on the floor)

How to perform single leg hip thrust

I will here explain how to do a single leg hip thrust lying on the floor. Alternatively, you can do it using a bench. You will simply place your upper back against a bench and perform the same movement.

Lay down on the floor on your back. Place your hands next to your body in a slight angle with palms facing down.

Bend your both legs in your knees.

Press hard against the floor with one of your legs (your working leg). Raise your but, your back and your other leg from the floor.

Keep raising your but and your back from the floor until your back and your working leg are in straight line to your working leg knee. Your other leg will be raised up in the air with your knee flexed at about 90 degrees angle.

Lower your back slowly down by releasing the tension in your glutes and allowing your hips go down.

Keep on lowering until your back is flat on the floor. With both of your legs touching the floor and knees bent at the same angle. You returned to a starting position.

Superman Lifts

Superman lifts is a great exercise for your lower back. Most of the exercises out there are targeting front of your body. Core exercises are not the exception.

Most of the core exercises are targeting your abs.

Superman lifts is here to help you keep the balanced approach to building your muscles.

Superman Lifts muscles worked:

Primary:

• Lower back

Secondary:

• Glutes
• Hamstrings
• Abs

Equipment:

• Exercise mat (optional)

How to perform superman lifts

Lay on your stomach. Keep your legs straight. Extend your arms in front of you.

Gradually pull up your upper body, your hands and your legs up in the air. Your entire body should be arched. Only your belly will be touching the ground.

Slowly return down with your entire body touching the ground and repeat for reps.