20-Minute Home Dumbbell Leg Workout

If you are looking for a quick and easy workout to shape your legs and glutes, here you have it! All you need is a pair of dumbbells and these six exercises. And the best part? You could do it at the gym or from the comfort of your home.

No dumbbells at home? No problem. You can use water bottles, detergent bottles or bags of rice. Get creative! Try to use a weight that challenges you, the one that makes you struggle to complete the last two reps.

In this 20-minute workout, we will rest 20 seconds between each exercise. This will be super intense and effective. It will target your quads, inner thighs, glutes, hamstrings and calves. Are you ready to hit your lower body?

1. Dumbbell Goblet Squat - 3 Sets of 12 reps

How to do a goblet squat:

  • Step 1: Stand with your feet slightly wider than hip-distance apart. Hold a dumbbell vertically as you were cupping a goblet with your hands underneath the top of the weight. Hold the weight against your body right at the center of your chest.
  •  Step 2: Keep your back flat and engage your core. Press your hips back and bend your knees to perform the squat. Continue lowering down until your elbows touch your knees.
  • Step 3: Press through your heels to return to the starting position.


2. Walking Lunges with Dumbbells - 3 Sets of 12 reps

How to do a walking lunge:

  • Step 1: Stand straight with your feet hip-width apart and hands at your sides, holding your dumbbells.
  • Step 2: Step forward with your right leg, resting the weight into your heel. Bend the right knee and lower your body towards the floor. Your front thigh should be parallel with the ground, and both legs bent at a 90-degree angle at the bottom of the lunge.
  • Step 3: Without moving the right leg, move your left foot forward and land with left foot in front, your left leg is parallel to the floor in a lunge position.
  • Step 4: Continue “walking” forward as you lunge.

3. Dumbbell Sumo Squats - 3 Sets of 12 reps

How to do a sumo squat:

  • Step 1: Stand straight pointing your toes outward with a wide stance. Hold both dumbbells in front of you so that they hang down towards the floor.
  • Step 2: Bend your knees and squat down, letting the weight come in between your legs. Keep your chest up, knees out and thighs parallel with the floor.
  • Step 3: Stand back up, pressing through your heels and squeezing the glutes at the top of the movement.

4. Squats with Dumbbells - 3 Sets of 12 reps

How to do step-ups with dumbbells:

  • Step 1: Hold dumbbells at your sides and place the right foot on a bench or box.
  • Step 2: Bend your knees and squat down, letting the weight come in between your legs. Keep your chest up, knees out and thighs parallel with the floor.
  • Step 3: Stand back up, pressing through your heels and squeezing the glutes at the top of the movement. 

5. Dumbbell Single Leg Deadlifts - 3 Sets of 12 reps

How to do a dumbbell single-leg deadlifts:

  • Step 1: Stand with your feet hip-width apart holding two dumbbells in front of upper thighs with arms fully extended.
  • Step 2: Lean forward in your hips, shifting your weight onto one leg, lift it slightly, so your foot is just off the floor.
  • Step 3: Lower dumbbells to the floor while raising lifted leg back behind until your body forms a “T” shape. Keep back straight and a slight bend in your standing leg. Slowly bring in your extended leg and return to the starting position.

6. Calf Raises with Dumbbells - 3 Sets of 12 reps

How to do calf raises:

  • Step 1: Stand straight holding dumbbells by your sides. Place your toes and the balls of your feet on an exercise step or weight plate with your heels touching the floor. 
  • Step 2: Raise your heels off the floor by pushing through the balls of your feet and toes. Contract your calves. Hold for a second.
  • Step 3: Slowly return to the starting position by bending your ankles

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Make sure you share this workout with a friend to get motivated to do it together!

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