Ultimate Dumbbell Leg Workout: Squats, Lunges, Curls, and Raises for Strength

Gym | Single Workout | Beginner: 4 exercises

This workout is designed to strengthen and tone your lower body utilizing a set of dumbbells. It consists of four key exercises, each performed for four sets of twelve repetitions. You will begin with the Dumbbell Squat, a foundational compound movement that targets the quadriceps, hamstrings, glutes, and core. Focus on maintaining proper form, with your chest up and back straight as you lower into a squat position, making sure your knees do not extend past your toes.

Proceed to the Dumbbell Front Rack Lunge, which further challenges the legs by introducing a dynamic stability component. Here, hold the dumbbells at shoulder height and alternate lunging forward with each leg. This exercise will help improve balance while working on the quadriceps, hamstrings, and glutes.

Next, you'll lie face down for the Dumbbell Lying Hamstring Curl, an isolated movement that zeroes in on your hamstrings. Ensure a controlled motion without using momentum to lift the weights. To finish the workout, perform the Dumbbell Standing Calf Raise, targeting the calf muscles by raising your heels off the ground while holding the dumbbells by your sides. For optimal results, emphasize slow eccentrics and full range of motion in each calf raise.

Together, these exercises form a comprehensive lower body routine. Focus on consistent tempo and strict form throughout all movements to maximize muscle engagement and effectiveness of the workout.

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  • #Exercise / Sets
    1Dumbbell Squat4 sets • 12 reps
    Dumbbell Squat
    2Dumbbell Front Rack Lunge4 sets • 12 reps
    Dumbbell Front Rack Lunge
    3Dumbbell Lying Hamstring Curl4 sets • 12 reps
    Dumbbell Lying Hamstring Curl
    4Dumbbell Standing Calf Raise4 sets • 12 reps
    Dumbbell Standing Calf Raise
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