Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves).
I recommend still doing the basic exercises you would do at the gym like squats, lunges and dead lifts but with slight differences to use dumbbells instead of a barbell.
As with most exercises when trying to develop definition, do 3 – 4 sets of 8 – 12 reps each. The only difference will be for dead lifts and hamstring curls where you will do 10 – 12 reps.
Browse through the various Leg workout with dumbbells below:
- Squat
- Reverse Lunge
- Stiff Legged Dead Lift
- Toe Raise
- One Legged Toe Raise
- Seated One Legged Toe Raise
Squat
- Stand up and hold one dumbbell with both hands in front of your thighs.
- Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause.
- Keep your upper body steady throughout.

Reverse Lunge
- Stand up and hold one dumbbell on each hand along the sides of your body, palms facing your body.
- Place a foot back and bend your knees in order to bring down your body until your knees form 90 degree angles and raise yourself back up after a short pause.
- Keep your upper body steady throughout.

Stiff Legged Dead Lift
- Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
- Lower the dumbbells by bending your hips forward and raise yourself back up again after a short pause.
- Keep your back straight throughout.

Toe Raise
- Stand up and hold one dumbbell in each hand against the sides of your body, palms facing each other.
- Lift your heels from the ground by pushing on your toes and lower yourself back down after a short pause.
- Keep the rest of your body still throughout.
Seated One Legged Toe Raise
- Sit down on the bench, place the front of one of your feet on top of the step and hold a dumbbell with both hands on top of that foot’s thighs.
- Raise the dumbbell by standing on your toes and slowly lower them back down after a short pause. Alternate feet after your set.
- Make sure that only the calf muscles are exercising.