The BEST Dumbbell Exercises - LEGS EDITION!

  • Published: 14 July 2019
  • Dumbbell exercises do not have to be less effective when it comes to building your legs - as long as you choose the right dumbbell leg exercises. In this video, I will show you the best dumbbell exercises for legs that will hit your quads, hips, glutes and hamstrings. As always in this series, I’m showing you which moves are best for the different training goals you might be shooting for.

    I will cover the best exercises for building strength, muscle hypertrophy, power, metabolic overload, a total body option, corrective movements and a specialized exercise for the outer hips and lower back.

    First up, we cover strength. Here, is is always most challenging to find exercises for the legs since the most effective and utilized leg movements for building strength are done with a barbell; namely the squat and deadlift. That doesn’t mean however that you cannot build strength with dumbbells if you choose the right exercise. The dumbbell reverse lunge is great at doing this while at the same time protecting the knees.

    Make sure that you keep your torso upright while stepping back and out to keep a wide base of support and not let poor balance undermine your ability to use this to progressively overload. For the posterior chain you would perform a Romanian Deadlift. The key here is to mimic the movement path of the bar as you would on a traditional RDL and keep the tension and driver of the exercise as the glutes and hamstrings.

    For hypertrophy there is no better dumbbell exercise for legs than the Bulgarian Split Squat. The fact that you can either front load the exercise to better hit the quads by standing upright or back load the exercise to better hit the glutes by leaning forward, gives you a great option and flexibility here as well. The best part about this leg exercise is that it also allows for intensification techniques to be added, like one and a half reps, that can further induce overload and muscle growth.

    For power, I love the dumbbell jump squat. The exercise trains triple extension through the ankles, knees and hips and is a great precursor to performing the power clean, hang clean and even the squat clean shown later in this video as the total body option. Make sure to land soft and eccentrically load through your quads, reset and perform the next rep with precision and quality. When training for power it isn’t about training to failure or fatigue but producing a limited amount of highly precise reps.

    Speaking of the total body movement, my pick here is the dumbbell squat clean. This is great because it requires you to lift the dumbbells from the floor and clean them. You can add an additional press overhead if desired to involve even more upper body and make this an even better total body movement.

    The metabolic dumbbell exercise of choice is a killer. This is called Walk the Box. This is something that I did when the USO’s and Sheamus from the WWE came in for a lower body workout and it brought them to their knees, literally. The idea here is that you want to train to metabolic fatigue and find a way to resist the burn for as long as you can. The buildup of metabolites creates a chemical stimulus for muscle growth that is dependent on exploring this type of brutal but effective training.

    For the correctives and specialized dumbbell exercise categories we want to target the hip complexes. One from the outside in and the other from the inside out. The adductor muscles are hit incredibly well with the Goblet Adductor Lunge shown. Make sure that all of the work to get back to the standing position is being done by the muscles on the inside of your leg. On the offset lunge, make sure you keep your pelvis level and stable to make the glute medius do all the work.

    As you can see, there are plenty of ways to build bigger better legs without having to throw in the towel if all you have is dumbbells. This is one of the benefits of training like an athlete. When you know why you’re training the way you are, then you can expand your exercise repertoire to include dumbbell exercises for legs that will still get the job done. If you’re looking for a complete training program that puts every workout in your hands step by step, head to the link below.

    For more dumbbell leg workouts and leg exercises for building bigger quads and hamstrings, be sure to subscribe to our channel here on RUclip by clicking the link below and turning on notifications so you never miss a new video when it’s published.

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Comments • 2 124

    ATHLEAN-X™   1 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Isaac Temple
      Isaac Temple  2 weeks back

      Can u do a video on stability? Thxxx

    • J dog Jay
      J dog Jay  4 weeks back

      Ur great💪

    • j ham
      j ham  1 months back

      @CommentSection Troll yo every time he posts another video WE ALL WIN CHEERS!!!!

    • LP
      LP  1 months back

      Hey Jeff, I have subscribed to your channel for while now and I need your help. You’re the only YouTuber I trust when it comes to workouts.
      I experience short-temperedness after working out. And I’m sure im not the only one. I consider myself a normally calm person. But after workouts, certain things that normally don’t bother me starts to get to me and I end arguing or yelling with mostly the people who are close to me. I don’t take any t-boosters or haven’t tried any other extreme gear. I tried meditation and other things to control it. Nothing helped and I had to stop working out for this reason and I feel clam again. But I want to continue working out. While you cover almost anything you need for workouts I couldn’t find any videos on this topic. Please cover this in one of your videos if you can.

    • Pandorin
      Pandorin  1 months back

      I stroke my dick to every new video you post Jeffy. I wanna put it up your ass you white niger whore

  • Karl
    Karl  16 hours back

    Athlean x Neck Training

    • Lifeofthe Improv
      Lifeofthe Improv  1 days back

      😂😂😂😂😂Fken Jesse 😂

      • Justin Lloyd
        Justin Lloyd  2 days back

        hold him down and shave that thing off his face

        • Lebryonson John
          Lebryonson John  4 days back

          Could you show an exercise for calves or would calf raises be good enough?

          • Jonathan Baltodano
            Jonathan Baltodano  4 days back

            Jeff what if you have a bad back, for example I’ve been blown up while in Iraq, my question is what can I do instead of barbell squats because I can’t go to heavy on this specific exercise

            • Eugene Sedita
              Eugene Sedita  5 days back

              Terrific. Instructive. Fun. Thanks Jeff.

              • Eugene Sedita
                Eugene Sedita  5 days back

                Yah, but give that dude a sammidge!

                • Toney Pereira
                  Toney Pereira  5 days back

                  Jeff can u pls upload a video on dumbell exercises for the back

                  • sandra kally mabe
                    sandra kally mabe  5 days back

                    Hi, thanks for the amazing contents. Please make a video about training twice a day. Thanks

                    • Pipo F
                      Pipo F  7 days back

                      The best legs exercise with dumbells = FACE PULLS

                      • Jacob Epstein
                        Jacob Epstein  7 days back

                        Dumbbell back workout next?

                        • unknown comic
                          unknown comic  1 weeks back

                          Great stuff

                          • Andrew Moriarty
                            Andrew Moriarty  1 weeks back

                            Don't have anything to say, but I must subscribe, alert and comment. Support the channel however I can.

                            • neyo509
                              neyo509  1 weeks back

                              that intro XD

                              • J R
                                J R  1 weeks back

                                Impossible to watch with all the garbage unfunny stuff, plus hard to click on the individual Timestamps A COMMENTOR made. (Space the lines of the Timestamp with a free line please)
                                Thumbs down on video.

                                • Geraldo Vazquez
                                  Geraldo Vazquez  1 weeks back

                                  Jeff is a great source to learn from... i love how he breaks everything down.. he's very knowledgeable

                                  • motoace2007 Adrian Fahey

                                    Would there be anything that you would change/add/remove from these exercises for someone that doesn’t want to get bulky but would help with power output for mountain biking?

                                    • Caffeinated Critic
                                      Caffeinated Critic  1 weeks back

                                      Baby Jeff: w-wa-wa

                                      Jeff’s Mom: Sweetie come quick! Jeffie’s about to say his first word!

                                      Baby Jeff: W-wa-what’s up guys, Jeff Cavalier,

                                      • samuel renwick
                                        samuel renwick  1 weeks back

                                        Jeff and Jesse are the Heisenberg and Pinkman of fitness

                                        • Deep Purple
                                          Deep Purple  1 weeks back

                                          jumping with weights --- long term will kill your lower back. You want back issues .. do that and box jumping. Stretch ... stretch.... stretch...

                                          • Calderg207
                                            Calderg207  2 weeks back

                                            Enough with the Freddy mercury interruptions...

                                            • Avdhesh Arya
                                              Avdhesh Arya  2 weeks back

                                              Jesse is funny

                                              • Michael Jardine
                                                Michael Jardine  2 weeks back

                                                Jesse's annoying.

                                                • Stacey Hauck
                                                  Stacey Hauck  2 weeks back

                                                  Want to see more triceps workouts for size etc

                                                  • Bo Jay
                                                    Bo Jay  2 weeks back

                                                    absolutely awesome thanks very much jeff

                                                    • Roberto Correa
                                                      Roberto Correa  2 weeks back

                                                      Show 👏👏👏👏👏🤜🤛😎

                                                      • tomarse84
                                                        tomarse84  2 weeks back

                                                        Jesse really had some great development lately

                                                        • Benny Rosenberg
                                                          Benny Rosenberg  2 weeks back

                                                          Great Excercises man!

                                                          • Alec Constable
                                                            Alec Constable  2 weeks back

                                                            Jeff is the only trainer on YouTube not trying to make money for everything

                                                            • Max Power
                                                              Max Power  2 weeks back

                                                              August 07 2019: Just did the DB Bulgarian Split Squats (@5:13) and the Goblet Abductyor lunge (@13:17)! Only used a five pound weight for the last one, and twenty-five for the first one. My legs are weak indeed. Progress report in a few weeks. Great video!! Thank you Mr. C

                                                              • Keith Howard
                                                                Keith Howard  2 weeks back

                                                                Great video Jeff can you do back and chest same format?

                                                                • Joe Buzz
                                                                  Joe Buzz  2 weeks back

                                                                  Idk about back, but he has a dumbbell chest vid

                                                              • celestino avila
                                                                celestino avila  3 weeks back

                                                                Awesome awesome🤗🤗.. I will put these in my rotation👌

                                                                • Dark Magna
                                                                  Dark Magna  3 weeks back

                                                                  I was searching for anything to show if I can build legs with dumbbells. Thank you, thank you. Those dumbbell deadlifts and bulgarian! Maybe I can build legs again now.

                                                                  • Paolo Piit
                                                                    Paolo Piit  3 weeks back

                                                                    Jesse Mercury 😅

                                                                    • Angel Rosado
                                                                      Angel Rosado  3 weeks back

                                                                      jajajajaja what the hell with these two guys

                                                                      • Christopher Brauer
                                                                        Christopher Brauer  3 weeks back

                                                                        This video was hard to get through. I know entertainment can make it fun. But that guy was so annoying that I would have loved the direct information and science approach. Fast forwarded through so much.

                                                                        Anyway, your channel is still great. Thanks for what you do.

                                                                        • Omkar Pai
                                                                          Omkar Pai  3 weeks back

                                                                          Best dumbell exercises forearms edition when?

                                                                          • Ryan M
                                                                            Ryan M  3 weeks back

                                                                            It’s okay Jesse... Someone still loves you

                                                                            • itisi dudes
                                                                              itisi dudes  3 weeks back

                                                                              Hi Jeff.
                                                                              One more question,
                                                                              what is your take on cluster training / EMOM workouts vs the usual set rep schemes?
                                                                              Do you find them to be more useful, less useful, the same for developing strength?
                                                                              I hope that you will respond.

                                                                              • itisi dudes
                                                                                itisi dudes  3 weeks back

                                                                                Hi Jeff.
                                                                                I want to ask you a question and I hope that you will respond.
                                                                                I am planning to buy a pair of 20 kg dumbbells and use them instead of going to a gym.
                                                                                Is that enough weight or should I buy heavier dumbbells?
                                                                                I have worked out with 7.5 kg dumbbells before and they have become very light for me.

                                                                                • Mario Britton
                                                                                  Mario Britton  3 weeks back

                                                                                  Interesting leg workout

                                                                                  • TheOnlyHoliday
                                                                                    TheOnlyHoliday  3 weeks back

                                                                                    🤣🤣🤣 funny video

                                                                                    • lolan
                                                                                      lolan  3 weeks back

                                                                                      i donnoo why when i reach 3/4th of his videos i get sleepy.
                                                                                      DIDNT MEANT HIS VIDEOS ARE BORING

                                                                                      • Tushar Madan
                                                                                        Tushar Madan  3 weeks back

                                                                                        Please make a video on how to train like athletes

                                                                                        • Sarah
                                                                                          Sarah  3 weeks back

                                                                                          Well damn it... with a torn labrum dont think i can do any of these!!!!😥😥

                                                                                          • shaksta4
                                                                                            shaksta4  3 weeks back

                                                                                            I legitimately think i'll get kicked out of my gym if im caught doing that goblin box walk thing lmao

                                                                                            • A D
                                                                                              A D  1 weeks back

                                                                                              Smoove J very true I’m glad I’m at home tonight when I try these 😂

                                                                                            • Smoove J
                                                                                              Smoove J  2 weeks back

                                                                                              Some of these exercises are for home gyms only. Unless you enjoy being stared at.

                                                                                            • Nabil Saleh
                                                                                              Nabil Saleh  2 weeks back

                                                                                              lmaoo make sure to have a mustache and take off your shirt to creep out more ppl

                                                                                          • Nino Purgar
                                                                                            Nino Purgar  3 weeks back

                                                                                            Freddie Mercury doing excercises!