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Best Dumbbell Butt and Leg Exercises

Sculpt, Shape, and Strengthen Your Butt and Legs With These 25 Dynamic Dumbbell Exercises

Mar 28 2019

If leg day is your favourite day, grab a pair of dumbbells and bookmark this post! We've compiled the 25 best dumbbell moves to target your lower body, which means your butt, thighs, hamstrings, and calves are about to get worked! These are the kinds of moves that might not seem hard at first, but when you have trouble walking tomorrow, you'll know they were effective.

Image Source: Getty / eclipse_images

Dumbbell Deadlift

  • Stand with your feet hip-distance apart.
  • Hold a dumbbell in each hand by your sides with straight arms.
  • Push your butt back as you bend your knees, squatting down just enough to tap the front end of the dumbbell to the floor. Keep your back straight, not curved or arched. Your chest should be parallel with the floor.
  • Straighten your legs to stand up.
  • This completes one rep.
Image Source: POPSUGAR Photography

Single-Leg Deadlift

  • Hold a dumbbell in each hand and lift your right foot slightly off the ground.
  • Keeping your back neutral, lean your entire torso forward while raising your right leg, which should stay in line with your body. The dumbbells will lower toward the ground. Keep your right shoulder blade pulled down your back.
  • With your back straight, return upright, coming to your starting position. This completes one rep.
Image Source: POPSUGAR Photography

Deadlift With Front Row

  • Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
Image Source: POPSUGAR Photography

Dumbbell Squat

  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • Slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
  • Press through your heels, and slowly straighten your legs to stand up to complete the rep.
Image Source: POPSUGAR Photography

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Single Arm Overhead Squat

  • Stand with your feet slightly wider than hip-distance apart.
  • Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
  • With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).
  • Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
  • This counts as one rep.
Image Source: Getty / South_agency

Dumbbell Swing

  • Stand with your legs shoulder-width distance apart and toes pointed slightly outward, holding the dumbbell (or a kettlebell if you have it) in both hands.
  • Bend the knees slightly, pushing the hips back, lowering the weight between your legs with the forearms pressing against the inner thighs. Keep your chest open with shoulder blades sliding down your back.
  • Forcefully squeeze your glutes and drive the heels down to thrust the weight forward as you straighten the legs. All the work is done by the lower body and core in this exercise and your arms will naturally swing forward to around chest height or above the head.
  • Allow the weight to fall between your legs, bending the knees, ready for the next rep.
Image Source: POPSUGAR Photography

Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
Image Source: POPSUGAR Photography

Goblet Squat

  • Stand with your feet wider than shoulder-width, with your toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focussed on your heels, push yourself up to the starting position to complete one rep.
Image Source: POPSUGAR Photography

Single Arm Dumbbell Overhead Lunge

  • Stand with the feet hip distance apart, holding a medium sized dumbbell in your right hand.
  • Press the dumbbell overhead, locking your elbow.
  • Step the right foot forward into a lunge position so both knees are at 90-degree angles, and your left knee just taps the floor.
  • Step the right foot back to complete the rep.
Image Source: Getty / yoh4nn

Dumbbell Sumo Squat

  • Stand with your feet wide, toes pointing out, holding both dumbbells in front of the chest. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
  • This completes one rep.
Image Source: POPSUGAR Photography

Alternating Forward Lunges With Biceps Curl

  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a biceps curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push back to the starting position, completing one rep.
Image Source: POPSUGAR Photography

Split Squat With Overhead Press

  • Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
  • Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
  • Straighten both legs as you press the weights back toward the ceiling.
  • This completes one rep.
Image Source: POPSUGAR Photography

Reverse Lunge With Bicep Curl

  • Begin with your feet together, holding dumbbells at your sides.
  • Step your right foot back into a deep lunge as you bend your elbows, bringing weights to your shoulders for the bicep curl. Make sure your left knee is directly over your ankle, and bend your right knee so it almost touches the floor.
  • Focus on your left glute as you step your right foot forward to return to the starting position, lowering weights back to your sides. Repeat, lunging the left foot back.
  • This counts as one rep.
Image Source: POPSUGAR Photography

Reverse Lunge and Press

  • Stand with your feet together, holding the weights at your shoulders with your palms facing out.
  • Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
  • Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot, step back into the lunge to start your second rep.
Image Source: POPSUGAR Photography

Side Lunge With Bicep Curl

  • Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders.
  • Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
  • As you push off through your left foot to return to standing, perform a bicep curl.
  • Repeat on the other side to complete the rep.
Image Source: POPSUGAR Photography

Burpee Squat Press

  • Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
  • Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee.
  • With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
  • Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
  • This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

Surrender

  • Stand holding weights in both hands just above your shoulders, with bent elbows, and bring your right knee to the ground.
  • Bring your left knee down so you are kneeling.
  • Lift your right foot up and place it in front of you. Bring your left foot forward as you stand up. This completes one rep.
Image Source: POPSUGAR Photography

Dumbbell Box Step-Ups

  • Find a sturdy bench, coffee table, wooden box, or kid's chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
  • Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders).
  • Step your right foot onto the box, then your left, so both feet are on top of the box.
  • Softly step the right foot back to the ground, then the left.
  • This counts as one rep.
Image Source: Getty / franckreporter

Weighted Glute Bridge

  • Grab a medium to heavy dumbbell; 20 pounds is a great starting point. You can also do this exercise using just your bodyweight.
  • On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands to prevent it from moving.
  • Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
  • Hold for three seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
  • Lower down to the ground; this is considered one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett

Weighted Donkey Kick

  • Start on all fours, and place a weight in the crease of your right knee.
  • Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute engage.
  • Flex your foot, and slowly pulse your foot toward the ceiling by squeezing your glute. Do not move your torso at all — the motion is just in the hip joint.
Image Source: POPSUGAR Photography

Side Lunge

  • Holding the weight in your right hand, stand with your feet and knees together.
  • Take a large step with your left foot to the left side, lunging toward the floor.
  • Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
  • Push off through your left foot, emphasising the weight in the heel, to return to the start to complete one rep.
Image Source: POPSUGAR Photography

Crossover Lunge

  • Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells, or hold the medicine ball in front of you with arms extended.
  • Take a large step diagonally forward with your right foot, planting your foot at the 11 o'clock position. Sink down until your thighs form right angles. As you bend your knees, curl the dumbbells toward your upper arms or the medicine ball toward your chest.
  • Extend your legs, lift your right knee and bring it in toward your chest, and lower your arms.
  • Step back with your right leg, this time lunging behind your torso and stepping back to the 8 o'clock position. As you sink down into the reverse lunge, complete another bicep curl. This completes one rep.
Image Source: POPSUGAR Photography

Deep Squat With Overhead Reach

  • Stand with your feet slightly wider than hip-width apart and toes pointed slightly outward, holding one heavier dumbbell with both hands.
  • Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight, and raise the weight overhead.
  • Lower your arms as you straighten your knees to stand; this completes one rep.
Image Source: POPSUGAR Photography

Weighted Squat

  • Stand with your feet a little wider than your hips, with toes pointed slightly outward, holding one dumbbell in both hands.
  • Sit back to squat, keeping the weight in your heels and your chest lifted. The bottom of the dumbbell should lightly tap the floor.
  • Push through your heels to return to standing to complete one rep.
Image Source: POPSUGAR Photography

Sumo Squat With Bicep Curl

  • Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
  • When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one rep.
Image Source: POPSUGAR Studios

Side Lunge to Curtsy Squat

  • Holding a dumbbell at your chest, step your left leg wide to the left, coming into a lateral lunge, bending your left knee. Keep your chest lifted and your weight in your left heel.
  • Push off with your left foot, and cross your left leg behind your right, coming into a curtsy, bending both knees. This completes one rep.
Image Source: POPSUGAR Photography

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