You can do various exercises to train your legs and glutes, but if you’re looking to forge them with dumbbell and bodyweight exercises, this article is for you.
In this article, I’ll share the best samples of bodyweight and dumbbell leg workout routines that include training for each lower body muscle, including the quad, hamstring, calves, and glutes.
These workouts will bolster your legs and glutes and help enhance athletic performance, improve the shape, and promote weight loss.
5 Bodyweight and Dumbbell Leg Workout Examples
Here are some examples of dumbbell and bodyweight leg workout routines.
You can do them on different days to strengthen and tone lower body muscles.
Each workout will take around 45 to 60 minutes.
From males to females, anyone can integrate these workouts into their home workout routine.
Note: You can also adjust these workouts according to your fitness level.
Workout 1
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Squat Jump | 10-12 | 2 | 30-sec |
| Dumbbell Front Squat | 12-15 | 3 | 1-min |
| DB Reverse Lunges | 10/side | 2 | 1-min |
| Dumbbell Leg Curl | 12-15 | 3 | 1-min |
| Bodyweight Glute Kickback | 10/side | 2 | 30-sec |
| Leaning DB Calf Raises | 15/side | 2 | 30-sec |
Workout 2
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Jumping Lunges | 10-12 | 2 | 30-sec |
| Dumbbell Pop Squat | 12-15 | 3 | 1-min |
| Dumbbell Cossack Squat | 10/side | 2 | 1-min |
| DB Romanian Deadlift | 8-10 | 3 | 1-min |
| Dumbbell Glute Bridge | 12-15 | 3 | 1-min |
Workout 3
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Lunge to Front Kick | 10/side | 2 | 30-sec |
| Bodyweight Pistol Squat | 5/side | 2 | 45-sec |
| Dumbbell Sumo Squat | 12-15 | 3 | 1-min |
| Dumbbell Step-up | 10/side | 2 | 1-min |
| Single-Leg Hamstring Bridge | 10/side | 2 | 30-sec |
Workout 4
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Butt Kicks | 30-sec | 2 | 30-sec |
| Bodyweight/DB Curtsy Lunges | 10/side | 3 | 45-sec |
| Single-Leg Dumbbell Deadlift | 6/side | 2 | 45-sec |
| Dumbbell Skater Squat | 6/side | 2 | 1-min |
| Dumbbell Leg Curl | 12-15 | 3 | 1-min |
Workout 5
| Exercise | Reps | Sets | Rest |
|---|---|---|---|
| Squat Jump | 10-12 | 2 | 30-sec |
| Bulgarian Split Squat | 8/side | 2 | 1-min |
| Dumbbell Pop Squat | 10-12 | 3 | 90-sec |
| Dumbbell Leg Curl | 12-15 | 3 | 90-sec |
| Single-Leg Hamstring Bridge | 10/side | 2 | 90-sec |
| Leaning DB Calf Raises | 15/side | 2 | 30-sec |
