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6 Exercise Home Dumbbell Workout For Legs

6 Exercise Home Dumbbell Workout For Legs

Average: 3.7 (43 votes)
3.7 5 43
No access to a squat rack? Fear not. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Days Per Week:
Equipment Required:
Target Gender:
Male & Female

Workout Description

Working legs at home can be challenging. With all the cries flying around lifting forums telling lifters to barbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not.

This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day. 

You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.

Make sure to perform as many quality reps as you can per set. Don't train to failure, and stop each set when your form starts to deteriorate.

Add weight to each exercise when you are able to perform the stated number of reps per set.

Home Dumbbell Workout For Legs
Quads Workout
Exercise Sets Reps
Dumbbell Goblet Squat 3-4 8-12
Dumbbell Lunge 3-4 8-12
Dumbbell Step Up 3-4 15-20
Bulgarian Split Squat 3-4 8-12
Hamstring Workout
Exercise Sets Reps
Dumbbell Stiff Leg Deadlift 3-4 10-12
Dumbbell Hamstring Curl 3-4 10-15


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    Average: 3.7 (43 votes)
  • About The Author
    Thomas Schultz has been involved with lifting and physical fitness for over a decade. He is currently training for CrossFit and his first Tough Mudder.
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Comments (10)

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Posted Fri, 03/01/2013 - 10:57

I only use dumbbell and bodyweight to work out. Is it best to workout your whole body 3 times a week or work out certain body muscles separately during the week like chest and bicep on monday, legs and tricep on tuesday and so on.

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Posted Sun, 03/10/2013 - 14:40

Hi Cheez

Personally i would do a split and do chest and triceps, back and biceps, legs and shoulders and do abs twice a week.

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Posted Sun, 03/10/2013 - 14:38

Hi Cheez

Personally i would do a split and do back and biceps, chest and triceps, legs and shoulders and do Abs twice a week.

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john graham
Posted Mon, 03/18/2013 - 22:01

Hey Thomas, this looks like a great leg workout,
I'm a mail carrier, work 6 days a week and do about 10+ miles a day, I'm a decently experienced lifter and have always had strong solid legs, but I have never really done a workout centered around them, I've finally decided to start a leg program in addition to the 5 x 5 reg park program I have been doing, Earning a living on my legs, I want to keep them strong and in tip top shape for as long as I can, this seems like a great program, Are there any additional supplements I should take, I am already taking, k-otic, optimum nutrition bcaa, and ax's super size, I am 33 yrs old, 5'7 159 pounds, have recently lost 77 pounds due to life style change and eating better, and more exercise. (I was a big 233 when I started)
Thanks again to any info.

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Posted Wed, 03/20/2013 - 08:05

When it says 3-4 reps does it mean 3-4 reps with each leg? Like on the lunges and other of the workout where you have to switch legs?

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Posted Tue, 05/21/2013 - 12:24

IDK What to put here

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Posted Sat, 10/05/2013 - 10:50


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Posted Sun, 11/03/2013 - 17:17

When doing the dumbbell stuff leg deadlier my lower back aches a bit whilst doing the exercise. Does this mean I'm doing something wrong? Also should my muscles really hurt because on upper body workouts they do but they just feel a bit like jelly doing this workout, is that having the same effect?

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Posted Wed, 11/20/2013 - 18:38

18-24 sets is "beginner"... righhhhht.

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Posted Sat, 04/19/2014 - 23:16

Hey u do u have abs and 6.4 i am that tall can u punch me in the abs at Johnson please and can u lick me too

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