Pair this effective piece of equipment with the right leg exercises and get ready to see some incredible results. So let’s check out the best dumbbell exercises and why you need to be adding them into your workout.

1. Goblet squat

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The goblet squat is an excellent alternative for the barbell squat. An exercise suitable for all levels, this movement really utilises your core strength, as the positioning of the dumbbell makes your body work harder as you stabilise the movement.

How to:
1) Start with your feet hip-width apart, holding the dumbbell close to your chest.

2) Push your hips back and down, keeping your chest up, back straight as you lower yourself down.

3) Push up from your feet as you extend back to your starting position.

2. Dumbbell lunges

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Not only does this effective exercise help you build lower body and core strength, but this unilateral (single sided) exercise helps you uncover your weaker side as you get stronger and build a healthier functioning body.

How to:

1. Stand with feet hip-width apart, dumbbells in each hand, arms extended.
2. Take a big step forward with your left foot.
3. Lower your hips, keeping back straight until your left thigh is parallel to the ground.
4. Push off from your left foot as you return to your starting position.
5. Complete desired reps then alternate sides.  ‍

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3. Dumbbell RDL

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Zone in on the largest muscles in your body with the dumbbell RDL. Unlike the conventional deadlift, this version starts with you holding the dumbbells in front of your hips as you hinge your hips back, torso becoming parallel with the ground. The fixed knee position allows you to really work your glutes and hamstrings, muscles that are essential for everyday life.

How to:

1. Stand with your feet hip-width apart, holding the dumbbells at hip level.
2. With a slight bend in your knees, push your hips back, until your torso is parallel to the floor, keeping your back straight.
3. Push off your feet as you extend up to your starting position, squeezing your glutes at the top.

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‍4. Bulgarian split squat

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If you’ve ever tried this exercise, you’ll know about it 😅. Notoriously challenging, yet suitable for all levels, this spicy exercise is one the best exercises you can do to improve your balance, grow your glutes and strengthen your lower body.

How to:

1. Take your right foot and place it behind you on the bench, holding dumbbells in each hand.
2. Keeping your back straight and chest up, lower your hips, forming a right angle in your front knee.
3. Push up using your front foot as you extend to your starting position.
4. Complete desired reps then alternate sides.

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The bottom line

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Adding a dumbbell into your workouts ramps up the intensity, helping you to build strength, grow your muscles and improve your functional fitness. Remember when it comes to performing any movement form always comes first!

If you’re looking to add these effective dumbbell leg exercises into your routine then look no further. On the EvolveYou app we have a range of programs suited to all levels, so why not give Melissa’s Low Impact Guide a try or start on Krissy’s signature Strong. Whatever your starting point, we’re here to help you achieve your goals. Let’s go!