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.

    Build Muscle in 90 Days -
    Subscribe to this channel here -
  • Hobbies and Style Hobbies and Style

Comments • 2 361

    ATHLEAN-X™   6 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…

    • Park Ave
      Park Ave  1 months back

      ATHLEAN-X™ I think it’s time for another best leg workout no equipment. Feels like there’s a lot of variety to legs.

    • Isaac Temple
      Isaac Temple  5 months back

      Can u do a video on stability? Thxxx

    • J dog Jay
      J dog Jay  6 months back

      Ur great💪

    • Jason Hammond
      Jason Hammond  6 months back

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

    • L P
      L P  6 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.

  • Lauren Neher
    Lauren Neher  14 hours back

    No thanks for the Romanian deadlift. Last time I did them I ended up injured and at the chiropractor. He said he had other patients get messed up from that exercise. Getting old isn't for sissies, for sure.

    • Chris Plant Strong Brown


      • tiffany xhanyz
        tiffany xhanyz  3 days back

        Yeah call him the king of Quads..... king of Quad cane

        • Rafael Millan
          Rafael Millan  3 days back

          this video was slightly annoying with the little skits and shit

          • bdbdon83
            bdbdon83  4 days back

            Freddie Mercury is Australian?

            • S7667 Forever
              S7667 Forever  5 days back

              Am i the only one that stopped watching this video because of crappy mario interrupting him every time????

              • Phil harmonic
                Phil harmonic  1 weeks back

                I don't understand the categories

                • Ion Tudor Bernaz
                  Ion Tudor Bernaz  1 weeks back

                  Yo Jesse was literally hired to edit Jeff's videos and now he is killing it, being used as a model on how-to. Props to the homie.

                  • Jesse Delgado
                    Jesse Delgado  1 weeks back

                    Hey Jeff what kinds of leg workouts would you suggest with an umbilical hernia?

                    • fantasticmoose
                      fantasticmoose  1 weeks back

                      How would I turn these excercises into a workout? Like, rep range or time for the walk the box excercise for example

                      • Farmer Jones
                        Farmer Jones  1 weeks back

                        Jeff, you are amazing! The precision always floors me. So many choices I can’t remember them all when I get to the gym! Dang! Great stuff man!👍

                        • Caleb and the Salties
                          Caleb and the Salties  1 weeks back

                          planet fitness squad united

                          • R Banerjee
                            R Banerjee  2 weeks back

                            I guess calves aren’t legs.

                            • Jérémie Pigeon
                              Jérémie Pigeon  2 weeks back

                              Here's a reminder for yall took me some time to do would be nice to get a like or two

                              Reverse lunge
                              Romainian deadlift


                              Bulgairian split squat
                              Bulgairian split squat alternatives


                              Dumbell jump squats


                              Walk the box

                              *Total body*

                              Squat cleans


                              Goblet abductor lunge
                              Offset lunges

                              • Han Tha Ti
                                Han Tha Ti  1 weeks back

                                are we supposed to choose one of each? or do everything? I'm new to this

                            • Q Q
                              Q Q  2 weeks back

                              DB Reverse Lunge 2:16
                              DB RDL'S 3:03

                              DB Bulgarian Split Squat (Upright) 4:26
                              DB Bulgarian Split Squats (Leaning) 5:05

                              DB Jump Squat 5:43

                              Walking the Box 7:20

                              Total Body
                              DB Squat Cleans 8:42

                              Goblet Abductor Lunge 9:57

                              DB Offset Lunge 11:09

                            • Mark James Hill
                              Mark James Hill  2 weeks back

                              Get rid of the porn stache

                              • Melbournaut
                                Melbournaut  2 weeks back

                                I can't stand that annoying dude

                                • christian blake
                                  christian blake  2 weeks back

                                  2:16 " 4:23 " 5:42 " 11:09 "

                                  • Mixu Paatelainen
                                    Mixu Paatelainen  3 weeks back

                                    Started watching Athlean X for fitness tips, stayed for the comedy.

                                    • Scott Johnson
                                      Scott Johnson  3 weeks back

                                      I love how you pretend to be annoyed with Jesse.

                                      • german pervusin
                                        german pervusin  3 weeks back

                                        Respect Jessie!

                                        • h h3400
                                          h h3400  3 weeks back

                                          Hi, I have weak legs, I feel it when exercising and in sauna I feel Dow there is strange after one session. Can you help?

                                          • Gujikuj Tutu
                                            Gujikuj Tutu  4 weeks back

                                            Im gonna listen to queen now, thx.

                                            • WavingWales 3
                                              WavingWales 3  4 weeks back

                                              These dumbbell videos are so helpful the only weights I have are dumbbells

                                              • Michael Edwards
                                                Michael Edwards  4 weeks back

                                                this was super-irritating but watched cos the info is so good. do NOT make me watch jessie being a jessie again!

                                                • SuperSaiyan Zero
                                                  SuperSaiyan Zero  4 weeks back

                                                  The best leg exercise I have ever done is the Charles Bronson Star Jump. Sore from feet to right under the pecs all around including back, hams, calves abs...fkn awesome. Too intense for most people and isn't as good if you're very very light in BW.

                                                  • Andrew Wong
                                                    Andrew Wong  4 weeks back

                                                    Wait how many reps each excersise?

                                                    • burton1581
                                                      burton1581  4 weeks back

                                                      Don't count reps feel that burn baby

                                                  • ex catholic
                                                    ex catholic  4 weeks back

                                                    Nice haircut and moustache, Jesse!

                                                    • Hamza Ettaleb
                                                      Hamza Ettaleb  4 weeks back

                                                      This is really good quality material man, thanks a lot athlean X !!

                                                      • Memento Mori
                                                        Memento Mori  4 weeks back

                                                        Jesse and Jeff = Best Fitness Duo

                                                        • Micro Farmers
                                                          Micro Farmers  4 weeks back

                                                          Dr Evil and MiniMe

                                                          • Snapoff Monkeybranch
                                                            Snapoff Monkeybranch  1 months back

                                                            I like to ride my Bicycle!

                                                            • Elite 17
                                                              Elite 17  1 months back

                                                              I m a teen of 14 years , but I have bigger quads than Jessie

                                                              • AU YONG LIZ
                                                                AU YONG LIZ  1 months back

                                                                Haha.... this video made me laugh a lot 😂😄😆 Jesse body is now so lean n toned with nice solid muscle 💪💪 Jeft is indeed a excellent Trainer !! 👍👍💪❤

                                                                • ripperduck
                                                                  ripperduck  1 months back

                                                                  I can't do barbell squats. Back issues. Dumbbells and body weight are all I can do.....

                                                                  • Aldo Zilli
                                                                    Aldo Zilli  1 months back

                                                                    Tres bonnes exercises Monsieur Cavaliere

                                                                    • Elijah gomez
                                                                      Elijah gomez  1 months back

                                                                      11:08 2:14 3:01

                                                                      • Jaime Dubose
                                                                        Jaime Dubose  1 months back

                                                                        The other guy is fuckin stupid, show the workout and quit all the other shit

                                                                        • Juandi Rection
                                                                          Juandi Rection  1 months back

                                                                          jeff's face @ 0:57 gives me life

                                                                          • R Ramirez
                                                                            R Ramirez  1 months back


                                                                            • Yvan Landry
                                                                              Yvan Landry  1 months back

                                                                              will this help me jump higher ?

                                                                              • Deepak Joshi
                                                                                Deepak Joshi  1 months back

                                                                                Freddie Mercury was Indian!

                                                                                • Darth Smythe
                                                                                  Darth Smythe  1 months back

                                                                                  Mama... Jeff killed a man,
                                                                                  Want to workout on his legs
                                                                                  Did some sets and now he's dead.

                                                                                • NorgeMan
                                                                                  NorgeMan  1 months back

                                                                                  Mario and his pencil legs, LOL!

                                                                                  • Mehmet Akif Çalışkan
                                                                                    Mehmet Akif Çalışkan  1 months back

                                                                                    7:30 Everybody gangsta 'till Jesse starts doing the spycrab

                                                                                    • ammaz waqas
                                                                                      ammaz waqas  1 months back

                                                                                      The person who is doing the excercises is cm punks brother

                                                                                      • DoWorkChopper
                                                                                        DoWorkChopper  1 months back