A solid leg day routine doesn’t have to mean squat after squat for an hour.
Instead, we’re squeezing 7 dumbbell exercises into just 10 minutes, and most come with a twist, like pulses, side steps, or knee lifts.
That way, this legs workout for women hits your glutes and inner thighs from every angle, too.
So keep a chair nearby for the wobbly parts, and let’s make this the best leg workout of your week!
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Goblet Squat Side Step
Who says squats need to stay put? This leg day routine opens with one that travels.
Since you’re stepping side to side, your outer hips get in on the action, too.
And all that moving around gets you nice and warm for what’s next!
How to perform:
- Stand with your feet together.
- Hold one dumbbell upright at your chest with both hands.
- Step your right foot out wide to the side.
- Sit your hips down and back into a squat.
- Inhale as you bend and exhale as you rise.
- Press up and step your feet back together.
- Step out to the left and repeat the squat.
- Keep alternating sides for the full interval.
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Reverse Lunge Pulse + Leg Lift
Combo moves like this are how you get the best leg workout in less time.
So as you flow from lunge to leg lift, your glutes never get a break.
Just expect a little wobble, since your standing leg gets a real balance test!
How to perform:
- Hold one dumbbell in your left hand, arm hanging down.
- Step your left leg back into a lunge.
- Pulse your hips down twice.
- Shift your weight forward onto your right foot.
- Hinge forward and lift your left leg behind you.
- Reach your right arm forward for balance.
- Pulse the lifted leg up twice.
- Lengthen from the top of your head to your back toes.
- Hold a chair for support or skip the pulses if needed.
- Switch the dumbbell to your right hand and repeat on the right leg.
Side Lunge Reach
Since most leg exercises move forward and back, side lunges are a welcome change of direction.
That way, your glutes and inner thighs get worked from a fresh angle.
Plus, you’ll feel a nice stretch through your straight leg as you reach!
How to perform:
- Stand with your feet wide apart.
- Hold one dumbbell in your right hand.
- Bend your right knee and send your hips back.
- Reach the dumbbell down toward your right ankle.
- Extend your free arm out to the side.
- Press back up to center.
- Switch the dumbbell to your left hand.
- Lunge to the left and reach down toward that ankle.
- Keep your shoulders back and chest open throughout.
Plié Squat Pulse
Plié is a ballet term, but don’t worry, you won’t need any dance experience.
And while those tiny pulses look easy, your inner thighs and glutes will feel every single one!
So hang in there, since those last few seconds are the toughest.
How to perform:
- Stand with your feet wide and toes turned out.
- Hold one dumbbell flat at your chest by both ends.
- Lower your hips down into a deep squat.
- Pulse down three times.
- Extend your legs to stand back up.
- Push your knees back in line with your toes.
- Stay low and pulse for the final few seconds.
Staggered Deadlift
Now let’s slow things down and give your backside some love.
After all, strong legs need strong hamstrings, and this one balances out all those squats and lunges.
You’ll also feel a deep stretch along the back of your front leg.
How to perform:
- Hold a dumbbell in each hand in front of your thighs.
- Place your right foot slightly forward.
- Set your left foot slightly back with the heel lifted.
- Hinge at your hips and send your glutes back.
- Lower the dumbbells down along your front leg.
- Keep your back flat throughout the movement.
- Squeeze your hamstrings and glutes to rise slowly.
- Switch legs and repeat with the left foot forward.
Curtsy Lunge + Knee Lift
There’s a reason curtsy lunges show up in almost every legs workout for women.
That’s because they light up the sides of your glutes, which regular lunges don’t hit as much.
On top of that, the knee lift sneaks in some core work!
How to perform:
- Stand tall holding a dumbbell at each side.
- Step your left leg diagonally behind your right.
- Bend both knees into a curtsy lunge.
- Press through your front foot to stand.
- Drive your left knee up to hip height.
- Tap your toes down first if you need balance.
- Hold your core tight and grow tall at the top.
- Hold a chair or skip the knee lift if needed.
- Switch legs and repeat with your right leg stepping back.
Sumo Squat Half Lift
You made it to the last move, so let’s finish this leg training session strong.
And with no resting at the top, your legs stay switched on the entire time.
So yes, it’ll burn, but you’ll be done before you know it!
How to perform:
- Step your feet wider than hip width, toes slightly out.
- Hold a dumbbell in each hand between your legs.
- Lower your hips down into a sumo squat.
- Rise only halfway up.
- Lower back down without standing fully.
- Lean slightly forward with your chest open.
- Point your knees in the same direction as your toes.
- Stand all the way up each rep if needed.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
