Home » Blog » Weight Training » Lower Body Dumbbell Workout

Lower Body Dumbbell Workout

A previous post called 10 Week Training Cycle Revisited talked about the workout program I designed for myself over the next 10 weeks. Today, I’m going to give you an example of what I do on the lower body day.

Fit Female LegsMy leg workouts revolve around the squat. The squat is perhaps THE MOST IMPORTANT exercise in all of weight training! If you want to develop overall strength, you must squat! If you want to gain mass, you must squat! If you want to lose fat, you must squat!

Correct Squatting

Why is the squat so important? If done correctly, the squat works a tremendous percentage of your body’s muscles. This elicits a strong hormonal response that will carry over to other parts of your body so that squatting actually benefits the entire muscular system and not just the quads, hamstrings, and glutes.

  • Stay back on your heals.
  • Prevent your knees from tracking out over your toes.
  • Prevent the knees from bowing in.
  • Engage your core, and keep your shoulders back and back flat.
  • Take it deeper than 90 degrees. This is critical for fully engaging the hamstrings and the glutes. I like to go deep enough to tap the dumbbells on the floor.

I can squat a lot more than I can press, and I don’t have a squat rack at home.  Therefore I generally do much higher reps and lower weights on legs than I do for upper body. Fortunately, the quads, hamstrings, and calves respond really well to higher repetition training. This works particularly well if you are after the sexy and toned leg look. You won’t get the same size-building benefit from lower weight, higher rep training, but you will still reap fantastic hormonal and fat burning benefit from these exercises.

Fit Man Legs

The main idea of this workout is to pair squat moves with lunge moves, and then to give your legs a rest between each pair of moves with an abdominal exercise.

Set 1 and 4

  • Dumbbell Squats – 15-30 Reps: Single leg body weight squats can be a really effective substitute if you don’t have heavy enough weights.
  • Rear Lunge – 10-20 Reps
  • Sit-up variation or abdominal exercise –  20-30 Reps

Set 2 and 5

  • Dumbbell Squats – 15-30 Reps
  • Side Lunge – 10-20 Reps
  • Sit-up variation or abdominal exercise –  20-30 Reps

Set 3 and 6

  • Dumbbell Squats – 15-30 Reps
  • One Leg Calf Jumps – 25-50: I like to pick a moderate weight and stay on the balls of my feet during this exercise. Pick a number and do your best to make it there. Your calves should be screaming by the time you finish! If you have balance issues, then do a two leg variation.
  • Sit-up variation or abdominal exercise –  20-30 Reps

If you used mostly body weight for this workout, feel free to add an additional two sets (7 and 8). Try to keep it under an hour.

If you liked this workout, check these out!

Upper Body Dumbbell Workout

Arms Dumbbell Workout

2 thoughts on “Lower Body Dumbbell Workout”

  1. Johnny!!! I think i want to try this at the gym… But we always use kettlebells, how do i know what weight dumbells to use??? Also do you have youtube clips for these? I like when i can see you do it first, helps with my form 🙂 ttyl!

    1. We can do this workout! During the first set, we’ll figure out the correct weight to use. You can go up or down on the next set, if you didn’t choose the correct weight the first time. You keep a log, so that next time you do this workout, you have a good idea of which weights to go with.

      I don’t have these filmed yet, but maybe by next week…

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top