Dumbbell Only Leg Exercises

Dumbbell only workouts can be extremely helpful if you’re new to strength training or even just new to the gym in general. Plus they’re optimal for days when the gym is busy. You can just grab a couple different dumbbells, claim a spot and get your workout in without having to move around too much. If you’re new here, you can also check out this blog post about upper body exercises for beginners!

I really wanted to write this blog because I remember how intimidating a squat rack was. I know how terrifying it can be to have to move around the gym a lot when your nerves barely even let you get through the door. So let me just say on behalf of all gym goers, you belong here. We see you trying to better yourself and we respect you for it. We were right where you are once too.

Now, for some real honesty. You can ABSOLUTELY see measurable progress by dumbbell only leg workouts. However, I will always prioritize and emphasize progressive overload. This means increasing weight, reps, or sets over time. Eventually (and it’ll likely happen faster than you’re comfortable with) you’ll need to upgrade to things like barbell squats, deadlifts, hip thrusts, and cable leg exercises to continue to see progress. That being said, I recognize the merit and benefit in starting with dumbbell only leg exercises in an effort to get correct form and to overcome gym anxiety. As for busy gyms, those are always a pain. *shrugs*

If you struggle with gym anxiety like I did, check out this blog on all my best tips to overcome gym anxiety!

1. Goblet Squat

Guys… I hate these. But if it doesn’t challenge you, it doesn’t change you. I recommend incorporating at least one exercise that’s really hard for you. Over time you’ll see yourself get stronger and the exercise will get easier. It’s a great feeling.

Spread your legs just wider than shoulder width apart and your feet should be ever so slightly turned out. Hold the weight with two hands in front of you and get to squatting. Keep your core tight. That goes for just about any exercise but these especially. With any squat variation, make sure your knees are not caving in and your back is neutral. Once you increase the weight you’re squatting, it takes a little more effort to get set up. I showed in the video below how I get into position.

2. Dumbbell Sumo Squat

The only difference here is your legs are wider apart and your feet are pointed out more. Sumos will likely work more of your inner thighs than a standard squat. Otherwise, the same tips apply with these! You can choose to hold the weight a little different, however once you start using higher weighted dumbbells, the size of the dumbbell itself will restrict how low you can get in your squat. I showed the two different ways in the videos below!

*In the video above, my upper body begins to hunch over slightly and my back isn’t as straight as I’d like. This is why videoing some of your workouts is helpful. It can feel like perfect form until you see a video!*

3. Dumbbell Romanian Deadlifts

Deadlifts can be tough for beginners. They’re very form intensive and often beginners hamstrings are not as flexible/strong which makes this exercise harder. However, starting with dumbbells is a great way to learn form!

Legs should be shoulder width apart. Bend your knees slightly. Keep the dumbbells close to your body and your back neutral throughout the entire motion. Think of your hips as a hinge. You should be pushing your butt back slightly and hinging at the hip. Keep your head and neck neutral as well. The hinging motion, like pretty much every weightlifting exercise ever, should be SLOW and CONTROLLED… this is not a bend and snap. Keep your core tight to prevent using any of your lower back.

If you have tight hamstrings or if the weight is heavy, the weights should go just past your knee caps. If you’re more flexible and/or can lift more without compromising form, you can go down a little farther than the knee caps. Just when you can feel the hamstrings stretch, initiate the standing up straight movement. I know it sounds like a lot but once you got it, you got it!

4. Bulgarian Split Squats

These are another one of those hard ones. But luckily I have made major improvements on these, so I hate them less. Standing on one leg, rest your back leg on a bench. When initiating the squat movement, think about that back knee moving diagonally towards the bench. Keeping your core tight is especially helpful as clearly balance is an important factor in these. If you struggle with the balance aspect, my tips include focusing on one spot on the floor and/or using a slightly lower bench/surface. If you’re still struggling, switch to a regular reverse lunge (listed below.) Bret Contreras and Krissy Cela have an excellent form video for these and other leg exercises included in this post. This video changed the form game for me. I’ll link it here!

5. Dumbbell Lunges

Personally, I prefer reverse lunges which means stepping back into the lunge position versus stepping forward. They targets the glutes and hamstrings a little more as opposed to the quads. Lunges are great because they work your whole leg and there’s a few different variations to choose from (i.e. reverse lunges, walking lunges, static lunges, side lunges, deficit lunges.) Just pick what works best for you!

6. Dumbbell Hip Thrusts

Because I have stubborn glutes, booty focused exercises are best for me and these are my favorite! Sit on the floor next to a bench. The bench should be hitting you right under your shoulder blades. You can make it work with higher benches but the booty engagement is so much better with a bench that’s the correct height. The one in this video is fine, but Id prefer just slightly lower. Scoot the weight on to your lap. It can be a little tricky when you start doing heavy weight but I showed how I get into position in the video below.

My absolute best tip for hip thrusts of course comes from the Glute Guy, Bret Contreras. To get really great form, keep your chin tucked to your chest and your eyes directly in front of you throughout the entire motion. There should be no time when you’re looking up at the ceiling. This tip completely changed the game for me! I always say, you’re missing out if you don’t have at least 3 chins during your hip thrusts. Your legs should be far enough from your butt to make about a 90° angle when you’re in the full thrust. I think about initiating the thrust motion with my butt cheeks and pushing up through my heels. For these, play around with your foot placement a little. Decide what works best for you. I get better glute engagement when my feet are pointed slightly out.

I hope these tips and videos are helpful and you crush your next leg day! If you incorporate them in to your workout tag me (@TheRelatableRed) on Instagram and let me know.

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-The Relatable Red