15 Dumbbell Leg Exercises For Your Best Lower-Body Day Yet

This walking lunge targets your glutes, hamstrings, quads, and calves. If you want to up the challenge, add in a bicep curl as you dip down into each lunge. Performing the curl at the bottom of the lunge increases your time under tension, aka the amount of time you spend in the toughest part of the exercise, which will increase the overall difficulty.

• Stand tall with your feet hip-width apart. Hold a dumbbell in each hand at your sides.
• Step forward with your right foot, lowering into a lunge. Pause when both knees are bent at about a 90-degree angle and your rear knee is hovering just off the floor (or as low as is comfortable for you).
• (Optional: Holding this position, curl the dumbbells up to your shoulders in a bicep curl. At the top of the movement, your palms should be facing your shoulders. Lower the dumbbells back to your sides.)
• Push off the back foot and step forwards, letting your toes touch down next to your other foot — that's one rep — before stepping forward into your next lunge.
• Do the same number of reps on both sides.