Squats alone won’t give you the best leg workout, no matter how many you do. That’s because your calves and outer hips need some love, too.
So today’s full lower body workout gives them their turn, alongside your glutes and quads, in 10 moves you can do at home.
And if your legs start shaking halfway through this lower body workout, that’s totally normal. Now grab a pair of dumbbells, and let’s get to work!
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Squat Walk
Here’s a squat that doesn’t stay put.
Instead, squat walks have you traveling sideways, which gets your outer hips working, too.
Plus, this move doesn’t need much room, so it’s perfect for an at home lower body workout.
How to perform:
- Hold one dumbbell by both ends at chest height.
- Stand with your feet about hip-width apart.
- Step one foot out wide to the side.
- Sink your hips down into a squat as you inhale.
- Exhale and extend your legs to stand back up.
- Bring your trailing foot in to meet the other.
- Repeat for about three steps in one direction.
- Switch and travel three steps back the other way.
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Split Squat
Next comes a split squat with a forward lean, which puts your front leg in charge.
So you’ll feel it in your glutes and along the back of your thigh.
If things feel wobbly, just keep your upper body long and find that control.
How to perform:
- Hold one dumbbell in your left hand at your side.
- Step your left leg back into a split stance.
- Bend both knees and lower into a split squat.
- Straighten your back leg while keeping the front knee bent.
- Lean your torso forward from the hips with a flat back.
- Lower the dumbbell toward the floor beside your front foot.
- Lift your chest and come back up to start.
- Switch the dumbbell to your right hand and repeat on the right.
Sumo Squat
Sumo squats use a wider stance, which brings your inner thighs and glutes into play.
And those little pulses at the bottom? They hold you right where squats feel the hardest.
That’s why your legs might start shaking, which is totally normal.
How to perform:
- Hold a dumbbell in each hand, arms hanging down.
- Step your feet wider than shoulder-width apart.
- Turn your toes slightly out to the sides.
- Let the dumbbells hang between your legs.
- Send your hips low into a deep squat.
- Pulse down twice at the bottom.
- Press through your heels to extend back up.
Heel Raises
Calves often get skipped, but they power every step you take.
Sure, heel raises might look like they belong in a light lower body workout.
But once you take it slow on the way down, your calves will tell a different story!
How to perform:
- Stand tall with your feet close together.
- Hold a dumbbell in each hand at your sides.
- Lift both heels up off the floor.
- Lower your heels down super slow.
- Bring them right back up again.
- Keep resistance in your calves throughout.
Curtsy Lunge to Side Tap
Curtsy lunges hit your glutes from a different angle than regular lunges do.
Plus, the side tap adds a quick balance check, so don’t rush it.
Since side leg lifts come right after, your glutes are about to get a double dose!
How to perform:
- Set one dumbbell down and hold the other in your left hand.
- Place your right hand on your hip.
- Cross your left leg behind you at a diagonal.
- Bend both knees and lower into a curtsy lunge.
- Lean forward slightly while keeping your chest open.
- Keep your shoulders down and away from your ears.
- Push up and tap your left foot out to the side.
- Repeat slowly, then move straight into side leg lifts.
- Later, switch the dumbbell to your right hand and repeat on the right.
Side Leg Lifts
Now let’s zero in on the sides of your glutes, which help keep your hips steady.
Because the dumbbell rests right on your leg, you’ll feel it pretty fast.
Just hold your core tight and keep breathing, even when it gets tough.
How to perform:
- Stand with the dumbbell resting on the outside of your left leg.
- Keep your right hand on your hip.
- Hold a slight bend in both knees.
- Lift your left leg out to the side.
- Lower it back down with control.
- Tap your toes down lightly with barely any pressure.
- Keep your upper body still without swinging or toppling.
- For an extra challenge, keep the leg up without tapping down.
- Use a wall or chair for support if needed, then switch legs.
Goblet Squat + Reverse Lunge
If you’ve ever looked up the best leg workout, squats and lunges were probably at the top of the list.
So this combo packs both into every single rep.
And if regular lunges bug your knees, stepping back usually feels a lot gentler.
How to perform:
- Hold one dumbbell upright at your chest.
- Cup the top end in the palms of both hands.
- Stand with your feet about hip-width apart.
- Lower into a goblet squat.
- Stand back up to the start.
- Step one leg back into a reverse lunge.
- Return to standing and squat again.
- Alternate legs on each reverse lunge.
Wide Second Pulse
Inspired by ballet’s second position, this move keeps your lower body working nonstop.
Thanks to the curls, your arms get in on the action, too!
So take deep breaths, because your quads, inner thighs, and glutes will definitely feel this one.
How to perform:
- Hold one dumbbell by both ends in front of your hips.
- Step your feet wide and turn out from the hips.
- Point your knees the same direction as your toes.
- Lower into a deep, wide squat.
- Keep your body upright for this one.
- Pulse up and down while staying low.
- Bend your elbows to curl the dumbbell up toward your chest.
- Extend your arms back down as you keep pulsing.
B-Stance Deadlift
Not ready for single-leg deadlifts yet? This B-stance version is a great place to start.
That’s because your back foot acts like a kickstand, so your stance feels a lot sturdier.
And it works your hamstrings and glutes, which every lower body workout needs.
How to perform:
- Hold a dumbbell in each hand in front of your thighs.
- Step your left leg slightly back.
- Lift your left heel off the floor.
- Hinge at your hips and send them back as you lower.
- Keep a flat back and long neck.
- Keep the dumbbells close to your legs throughout.
- Bring your hips forward to stand back up.
- Option: lift the back leg into a single leg deadlift.
- Keep your left hip down and square to the floor, then switch legs.
Squat Step Out
You’ve made it to the final move of this full lower body workout!
And even though the dumbbells get a break, your legs definitely won’t.
So let’s push, because your quads and glutes only have to hang on a little longer.
How to perform:
- Set your dumbbells down for this final move.
- Clasp your hands together in front of your chest.
- Lower into a squat with feet about hip-width apart.
- Step one foot out wide to the side.
- Step it back in to the start.
- Stay low in the squat the whole time.
- Keep stepping out and in at a steady pace.
- Remove any bounce and sink lower as you go.
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.
