6-Week Toned Leg Workouts with Dumbbells

There’s a saying that goes like this- ‘’your legs take you everywhere, treat them well and they will take you far’’.

What is usually not taught or emphasized is how to go about getting those strong legs. Exercises like running, dancing, walking, and cycling can help tone your legs.

However, they will not shape or strengthen the legs the way dumbbell leg exercises, like squats, deadlifts, or glute bridges, will.

Leg workouts with dumbbells are a great way to sculpt your butt and tone your legs while also strengthening them.

Is 30 minutes of leg day enough?

When it comes to exercise, it’s very important to focus on the intensity of the workout session rather than the time spent on it.

Some exercises only look great from afar but do not correctly engage the right muscles.

You can spend 30 minutes doing compound exercises on gym machines and your results will be different from those of someone who spends the same 30 minutes performing compound leg exercises with dumbbells.

This is because exercises done with free weights produce better results as by activating more muscle groups as the body tries to stabilize the weights.

Additionally, you should not base your exercise sessions solely on time, as your fitness level differs from that of others, meaning the effort you exert will vary.

For example, if you are very fit, you can spend 30 minutes on a leg workout and achieve a powerful workout session without rushing through it.

You probably wouldn’t have as many rest periods because you would be familiar with the exercises and well-conditioned.

On the other hand, it may take a beginner about an hour to complete the same workout properly.

How many times a week should you train your legs?

This workout plan is 6 weeks long. Your goal should be to train your legs at least twice a week.

For example, you can pick Monday and Thursday as your leg days, Tuesday and Friday as your upper body workout days, and Wednesday and Saturday as your cardio days.

Squats and deadlifts with dumbbells

The foundation of these leg workouts with dumbbells are squats, deadlifts, glute bridges, and lunges.

When it comes to engaging several muscles in one go and delivering maximum results on leg day, squats are king.

Squats target glutes, quads, abs, hamstrings, calves, and lower back muscles all at the same time.

You will determine the depth of your squats. How low you can go is all up to you.

You can squat until your quads are parallel to the floor, or you can go below parallel.

A deep squat requires a full range of motion and works more muscles to deliver better and faster results.

If you have weak knees and poor hip flexibility, it’s recommended that you stay parallel and work your way to taking that booty to the floor.

Deadlifts with dumbbells equally shake things up as far as leg day is concerned.

They hit big and small muscles, all of which work together to lift your butt and tone your legs.

When done with good form, deadlifts activate muscles in the neck, lower back, butt, abs, front legs, inner thighs, and the back of the legs.

Glute bridges and hip thrusts with dumbbells

Squats, deadlifts, and lunges will get you defined legs, while glute exercises such as bridges, hip thrusts, and donkey kicks will make your butt firmer and more rounded faster.

Glute bridges are similar to hip thrusts, and are great exercises for hamstring and glute activation.

The difference between glute bridges and hip thrusts is that glute bridges are performed with shoulders flat on the floor, with or without weights.

On the other hand, hip thrusts are a bit more advanced and require shoulder elevation.

Glute bridges activate quads more than glutes because they have a shorter range of motion than slightly elevated hip thrusts.

6-week leg workouts with dumbbells

Dynamic warm-up

Use this warm-up to start each workout.
Standing crossover toe touches- 30 seconds
Lateral leg swings -30 sec each leg
Hip circles- 30 seconds each side
Knee circles- 30 seconds each side
Alternating side lunges- 30 seconds

Repeat to make 5 minutes

Weeks 1 and 2

You can start week one with light weights and increase by one or two pounds during the second week.

Dumbbell swings- 12×3
Dumbbell lunges- 12×3
Dumbbell squats- 12×3
Dumbbell hip thrusts- 12×3
Dumbbell side lunges- 12×3
Body weight squat pulse and jump (2 pulses, one jump) – 12×3
Donkey kicks – 12×3
Dumbbell side lying hip abduction – 12×3
Dumbbell deadlifts- 12×3

Weeks 3 and 4

You should be stronger and familiar with the exercises by the third week and can go heavier with your dumbbells during weeks three and four.

Dumbbell deadlifts- 12×3
Dumbbell sumo squats- 12×3
Dumbbell side lunges- 12×3
Dumbbell good mornings- 12×3
Wall seats- 12×3
Dumbbell curtsy lunges – 12×3
Dumbbell glute bridges – 12×3
Dumbbell front squats- 12×3
Standing dumbbell calf raises- 12×3

Weeks 5 and 6

You have two options during weeks five and six. Option 1: You can increase your weights in the final weeks.

Option 2: If you do not have heavier dumbbells, use the same weights from weeks three and four and just add one more rep to each exercise.

Dumbbell split squats- 12×3
Dumbbell deadlifts- 12×3
Dumbbell side lunges- 12×3
Dumbbell front squats- 12×3
Dumbbell swings- 12×3
Dumbbell curtsy lunges- 12×3
Dumbbell single leg glute bridges- 12×3
Dumbbell sumo squats- 12×3
Standing dumbbell calf raises- 12×3
Dumbbell side lying hip abduction- 12×3

It is also worth mentioning that in addition to working out regularly and lifting heavy weights, you should eat protein-rich foods.

Including high-quality protein on your plate will help burn fat and build that much-needed muscle.