Lower Body Workouts With Dumbbells

Lower-body dumbbell workouts for adults who want practical strength and hypertrophy progress with stable straight sets, clear RIR targets, and realistic kilogram-based load progression.
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Workout 1

5 exercises15 sets

Dumbbell Lower Body Strength + Hypertrophy Template

Quadriceps, Hamstrings, Glutes, Calves

A dumbbell-only lower-body session built around squat, hinge, unilateral, and calf patterns using straight-set loading and effort-based progression.

  1. 1
    Goblet Squat
    anatomy
    anatomy
    1Exercise

    Goblet Squat

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Brace before descent, keep heels planted, and reach consistent depth without lumbar rounding.

  2. 2
    Dumbbell Romanian Deadlift
    anatomy
    2Exercise

    Dumbbell Romanian Deadlift

    Rest 2m

    • 110 reps x 22 kgRIR 3
    • 210 reps x 22 kgRIR 2
    • 310 reps x 22 kgRIR 1

    Soft knees, hinge at hips, keep dumbbells close to legs, and maintain a neutral spine.

  3. 3
    Dumbbell Split Squat
    anatomy
    3Exercise

    Dumbbell Split Squat

    Rest 1m 30s

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Use a stable stance, keep front foot planted, and drive through the mid-foot on ascent.

  4. 4
    Dumbbell Reverse Lunge
    anatomy
    anatomy
    4Exercise

    Dumbbell Reverse Lunge

    Rest 1m 30s

    • 110 reps x 12 kgRIR 3
    • 210 reps x 12 kgRIR 2
    • 310 reps x 12 kgRIR 1

    Step back softly, keep front knee tracking over toes, and avoid torso collapse at the bottom.

  5. 5
    Standing Dumbbell Calf Raise
    anatomy
    5Exercise

    Standing Dumbbell Calf Raise

    Rest 1m 15s

    • 115 reps x 18 kgRIR 3
    • 215 reps x 18 kgRIR 2
    • 315 reps x 18 kgRIR 1

    Use full ankle range with a pause at top and controlled lowering; avoid bouncing.