Leg Workout at Home: 6 Exercises With or Without Dumbbells
Strong legs don't need a leg press. With split squats, hinges and a pair of dumbbells – or just your bodyweight – you can train every part of your legs at home.
Written by Velion Physique, personal trainer with five training licences, coaching since 2019.
THE 8-WEEK HOME PROGRAMME
Build muscle at home with just dumbbells
Full body in weeks 1–4, upper/lower in weeks 5–8 – with progression rules and a training log. Instant PDF · $21.00
See the plan →The workout (2 times a week)
| Exercise | Bodyweight | With dumbbells | Sets × reps |
|---|---|---|---|
| Squat | Slow tempo squat | Goblet squat | 3 × 10–15 |
| Split squat | Bulgarian split squat | with dumbbells | 3 × 8–12/leg |
| Hip hinge | Single-leg RDL | Romanian deadlift | 3 × 10–12 |
| Glutes | Single-leg glute bridge | Hip thrust | 3 × 12–15 |
| Step-up | Chair step-up | with dumbbells | 2 × 10/leg |
| Calves | Single-leg calf raise | with a dumbbell | 3 × 12–20 |
Rest 60–90 seconds. Form: how to squat properly.
Making it harder without heavy weights
- 3 seconds down on every rep
- Pause 2 seconds at the bottom
- Single-leg versions instead of two legs
- A mini band above the knees for squats and bridges
Need the whole week planned? The free fitness check suggests a plan for your goal and equipment.
Want it fully planned? The 8-Week Dumbbell Home Gym programme puts exercises like these into a complete plan with progression rules and a training log.
More home training: arms · shoulders · full home plan without equipment. Equipment: chrome dumbbells · fillable kettlebell.
General information, not medical advice. With knee, hip or back pain, check with your doctor or physiotherapist before training.
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