If leg day is your favorite day, grab a pair of dumbbells, and bookmark this post. We've compiled 25 of the best moves to target your lower body, including dumbbell glute exercises, dumbbell hamstring exercises, and moves to target your quads and calves, too. These simple exercises might not seem that hard, but when you have trouble walking tomorrow, you'll know they were effective.
Mix and match five or six of these moves to create your own leg and butt workout with weights, or if you need a little inspiration, check out the full lower-body dumbbell workouts listed below. If you're a beginner, start with your bodyweight, or use lighter dumbbells (three to five pounds). For more of a challenge, grab medium or heavy weights (eight to 20 pounds). (Not sure? Here's a guide on how to choose the right weights.) No matter which of these leg and glute exercises you choose, one thing's for sure: you're going to get a great lower-body workout.
How to do a dumbbell deadlift:
How to do a single-leg deadlift:
How to do a deadlift with front row:
How to do a dumbbell squat:
How to do a single-arm overhead squat:
How to do a dumbbell swing:
How to do a dumbbell thruster:
How to do a goblet squat:
How to do a single-arm dumbbell overhead lunge:
How to do a dumbbell sumo squat:
How to do an alternating forward lunge with biceps curl:
How to do a split squat with overhead press:
How to do a reverse lunge with bicep curl:
How to do a reverse lunge and press:
How to do a side lunge with bicep curl:
How to do a surrender:
How to do a dumbbell box step-up:
How to do a weighted glute bridge:
How to do a weighted donkey kick:
How to do a side lunge:
How to do a crossover lunge:
How to do a deep squat with overhead reach:
How to do a weighted squat:
How to do a sumo squat with biceps curl:
How to do a side lunge to curtsy squat:
Grab a pair of medium or heavy weights for this dumbbell butt workout that includes combo moves to work your upper and lower body.
Grab two sets of dumbbells for this arm and leg dumbbell workout.
This lower-body dumbbell workout will give you a dose of cardio, too, since it's broken up into circuits where you'll be completing exercises back to back with little rest in between.
This 15-minute lower-body dumbbell strength workout from Kelsey Wells includes squats, lunges, deadlifts, and glute bridges.
This butt workout with dumbbells involves six multitasking exercises that focus on the butt and legs but also work the upper body simultaneously.