List of Dumbbell Leg Exercises

The leg exercises listed on this page can all be performed using a common pair of dumbbells.

9 such leg exercises are shown here and for each a few comparison notes are provided.

  1. Squat
  2. Reverse Lunge
  3. Stationary Lunge
  4. Side Lunge
  5. Dumbbell Swing Through
  6. Stiff-Legged Dead Lift
  7. Toe Raise
  8. One Legged Toe Raise
  9. Seated One Legged Toe Raise

Squat

Squat
  • The Dumbbell Squat leg exercise is performed by lowering yourself down while standing still and holding one dumbbell with both hands down between your legs.

  • As with other squat exercises it will help you target your quadriceps (front of your thighs) as well as your glutes (buttocks).

Reverse Lunge

Reverse Lunge
  • The Reverse Lunge has you holding one dumbbell by each hand down the sides of your body and by lowering yourself by stepping back with one foot and coming back to your original position.

  • Similarly to the squat exercises the lunge will help you target your quadriceps and your glutes.

Stationary Lunge

Stationary Lunge
  • The Stationary Lunge leg exercise is a variation on the lunge exercise in which you place one foot back and the other in front and you lower and rise yourself back up without moving your feet.

  • It is generally recognized that lunges put less stress on the knees than squat exercises do while targeting the same muscles.

Side Lunge

Side Lunge
  • The Side Lunge leg exercise resembles more the traditional lunge in that you take a step forward while placing the foot staying back on its side.

  • You'll want to lower yourself down a lot if you want to target your glutes more and less so if you want to target your quadriceps.

Dumbbell Swing Through

Dumbbell Swing Through
  • While clearly a leg exercise the Dumbbell Swing Through is an exercise that targets many muscles groups in your body.

  • Lowering yourself down and up again will target your leg muscles but raising the dumbbell above your head will solicit your back, shoulder and arm muscles.

Stiff-Legged Dead Lift

Stiff-Legged Dead Lift
  • The Stiff-Legged Dead Lift exercise has you lowering dumbbells on both sides of your body while keeping your arms extended down and without moving your knees or feet.

  • Although the exercise will solicit the muscles in your legs it will also require help from the muscles located in your back since it resembles a back extension exercise.

Toe Raise

Toe Raise
  • The Standing Toe Raise exercise has you simply raising the heels of your feet by pushing yourself up on your toes.

  • It is extremely effective at targeting your calf muscles.

One Legged Toe Raise

One Legged Toe Raise
  • The One-Legged variation has you using only one leg at a time while the other side's foot is resting in the air.

  • As pictures here you may want to hold onto a wall for balance and you may use a small step to increase the range of motion involved.

Seated One Legged Toe Raise

Seated One Legged Toe Raise
  • The Seated One-Legged Toe Raise exercise uses a specially designed bench mostly found in commercial gyms.

  • Using this bench puts you in an ideal position where the heels are allowed to be lowered below the toe level for a more effective exercise.

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