Sick of complicated leg day routines that require a whole gym? Just grab some dumbbells and 15 minutes of your time.
These seven exercises will strengthen your entire lower body while keeping things simple enough to actually stick with.
Sumo Squat
Let’s start with a squat variation that shows your inner thighs some love.
You’ll take a wider stance with your toes pointed out – it might feel different at first, but that’s exactly what we’re going for.
This position helps you target muscles that regular squats miss, giving you more balanced leg strength.
How to perform:
- Hold a dumbbell or set of dumbbells in front of you.
- Set your feet a little bit wider than your regular squat stance.
- Point your toes outwards.
- Come down into the squat position.
- Press through your heels and the outsides of your feet to come up.
- At the top of the squat, your hips should still be slightly hinged forward.
- Do not let your knees cave inward.
Deadlift (Conventional)
Don’t let the name scare you – this is simply teaching your body the safest way to pick things up.
You’ll hinge at your hips (not your back!) while holding the weights, keeping everything nice and controlled.
Master this move and your back will thank you every time you lift something heavy.
How to perform:
- Take a regular stance with your feet about shoulder-width apart.
- Hold the dumbbells in front of your thighs.
- Focus on sitting back in your heels and hinging at your hips.
- Keep a slight bend in your knees the entire time.
- Keep your chin tucked and your back straight.
- Lower the dumbbells down only to the point where your hamstrings are fully extended; do not drop them all the way to the floor.
Reverse Lunges
If forward lunges have ever bothered your knees, you’re going to love these step-back lunges instead.
You’ll keep all your weight steady on that front leg, just stepping the other one back for support.
Take your time with these – there’s no rush when you’re building strength the right way.
How to perform:
- Choose a leg to start off with, holding the dumbbells at your sides.
- Focus all your weight on the supporting (front) leg.
- Step the other leg back. Ensure you are not stepping too far out.
- Hinge forward slightly with your upper body.
- Use the supporting heel and press through the glute to come up.
- Stay solid on the supporting leg, taking the movement slow if needed.
Sumo Squat to Sumo Deadlift
Now we’re combining two exercises to keep those legs working continuously – no sneaky rest breaks here!
You’ll stay in that wide stance the whole time, flowing from a squat right into a hip hinge.
Your glutes and thighs get double the attention with this efficient combo move.
How to perform:
- Take the sumo stance: feet wide, toes pointed outwards, holding the dumbbells.
- Perform a Sumo Squat: squat down and come up.
- Immediately follow with a Sumo Deadlift: keep your legs slightly bent, hinge at the hips, and hinge forward with a flat back.
- Think about sending your hips backwards during the deadlift.
- Return to the standing position to complete the full repetition, and repeat the sequence.
Alternating Curtsy Lunges
Time for lunges with a twist – literally! You’ll step back and across, like a curtsy but with serious muscle benefits.
This diagonal movement wakes up those side glute muscles while challenging your balance.
If you feel wobbly, that’s perfectly normal – your body’s just learning something new.
How to perform:
- Make sure your supporting leg is planted firmly.
- Step your back leg behind you and across your body on a diagonal.
- Lean your upper body forward towards the front foot.
- Lunge down, then press it up.
- Step back through the center and perform the curtsy lunge on the other side.
- As you come up from the lunge, use the front leg to push the floor away from you.
Squat Rise Squat Jump (Burnout)
Here’s where we turn up the intensity with a three-part move that’ll get your heart pumping.
You’ll squat, rise up on your toes, then jump if you can – but those calf raises alone are plenty effective.
Listen to your body and modify as needed – this is your workout, after all.
How to perform:
- Note: Set your weights aside for this section.
- Perform a Squat.
- From the squat, perform an explosive Rise by coming all the way up onto your toes, stretching the legs and engaging your calves.
- Lower back down and perform an explosive Squat Jump.
If you cannot do the squat jump with proper form, just perform the squat and the rise (Squat Rise, Squat Rise).
Double Pulse Squat (Burnout)
Almost there! These little pulses keep your muscles under tension when they’re already tired.
You’ll do two small bounces at the bottom before standing – sounds simple but your legs will definitely disagree.
This is where you dig deep and show yourself what you’re capable of. You’ve got this!
How to perform:
- Perform a Squat. You can choose to use weight or not.
- From the low squat position, perform a small up-and-down Pulse.
- Perform a second Pulse.
- Stand all the way up to complete the repetition.
- When coming up, do not hinge your hips forward; maintain a slight bend and squeeze your glutes.
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.
